WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Kettlebell Workout

    A) 3 sets of
    12 double KB sumo squat from deficit
    6/6 KB windmill

    12 double KB front rack split squat
    6/6 KB turkish sit up

    rest 2-3 mins between sets

    B) Partner wod
    Buy in:
    25 syncro USA swing@24/16 kg
    -into-

    10 rounds total (Relay style)
    6 burpees over KB
    6 goblet squat cleans
    6 single arm KB push press / side

    Cash out:
    25 syncro USA swing

    Time cap: 15 mins

  • EASY: Skills & bodybuilding Workout

    30s on / 30s off for 4 rounds
    a) box curtsy lunge, L
    b) box curtsy lunge, R
    c) HSW drills
    d) Staggered stance DL, L
    e) Staggered stance DL, R
    f) su crossover

    RPE 6-7

  • SKILL Workout

    DU skills

    5 rounds 30s work/ 30s rest
    Double unders
    HS hold
    DB snatch

  • KAHVAKUULA RUUVIKATU Workout

    TEKNIIKKA
    vauhtipunnerrus + työntö

    30 min kaverin kanssa
    1. Heilurikävely + kahap
    2. See saw press kävely + kyykkyhyppy
    3. Leijona + lankku
    4. Heilurihyppy + sit up
    5. 1. käden farmari + burpee

  • 31.5.23 Strength

    CHIN UP 3/6

    6x chin up
    4x chin up
    4x chin up
    2x chin up
    -rest 90s between sets

  • For time: Workout

    Rx´d
    For time:

    3rounds:
    18cal row
    12 thruster @40/30kg
    6 bmu

    rest 2min after 2round

    Scaled
    For time:

    3rounds:
    18cal row
    12 thruster @40/30kg
    9 pull up

    rest 2min after 2round

  • Bulgarialainen askelkyykky 3x10 Strength

    BULGARIALAINEN KYYKKY
    3 x 10 / jalka
    Lepo n. 60s. kummankin jalan jälkeen

  • Päivän treeni 13.6.23 Workout

    LÄMMITTELY
    2 kierrosta, 1:00 / liike
    1. Rangan kierto käden avauksella seinällä oik.
    2. Rangan kierto käden avauksella seinällä vas.
    3. Eteentaivutus - kierto
    4. Askelkyykky renkailla
    5. Skorpioni
    6. AKK - kosketus nilkkaan

    BULGARIALAINEN KYYKKY
    3 x 10 / jalka
    Lepo n. 60s. kummankin jalan jälkeen
    merkkaa tulos erikseen

    EMOM 12min
    1. 30-40sek. askelkyykky vuorojaloin taakse
    2. 30-40sek. hiihto/soutu/pyörä
    3. 30-40sek. thruster kp/kk
    4. 30-40sek. (burpee) + boksille nousu

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%
    Final set is an AMRAP

    B,
    4 rounds for time of:
    21 Echo Bike Calories
    7 Bar Muscle-ups
    7 Hang Power Snatches @70/47kg

    Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

    Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

    Compare to 2021.04.08.

    C,
    3 rounds for quality of:
    10 R Teapots
    15 Hip Extensions
    10 L Teapots
    10 Landmine Rotations, pick load
    Bird Dog, L 20 secs/R 20 secs

    D,
    3 rounds for quality of:
    12 Plate Front Raises, pick load
    12 Plate Bent Over Flies, pick load
    12 Plate External Rotations, pick load

    2-3 rounds.

    Use 1-2,5kg plates.

  • PRVN 13.6 deadlift Strength

    Find a 5RM deadlift in 20min