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

  • 18.7.2022 Workout

    5 Rounds x AMRAP 2

    9 Hang Power Cleans 60/42,5kg
    45 Air Squat
    Max Calorie Echo Bike

    Rest 1 minute between rounds.

    • Aim to hold on for unbroken sets of hang power cleans. -Settle into a steady pace on the air squats. -See if you can bike roughly the same amount ion calories each round.

  • 18.7.22 Workout

    ULKOTREENI

    FOR TIME:

    buy in: 20 burpees
    then
    5 rounds:
    2x hill sprint
    20 box jumps
    20 kb swings @20/16kg
    cash out: 20 burpees

  • HERO WOD "TARA" Workout

    Warm Up

    1 Lap Around the Gym
    Butt Kicks down and back
    high knees down and back
    Broad jumps to half court and back
    1 Lap around Gym

    Workout
    26 Burpees
    Then 6 Rounds for time:
    19 Kettlebell Swings
    20 Pushups
    19 Goblet Squats

    Accessory Work
    3 Minutes 49 Seconds Forearm Plank Hold

    Cool Down
    Cadet Led PRT

    Uniform: Winters, Water Source, Mask

  • Endurance WOD Workout

    For time:
    75 kettlebell swings 24/16 kg
    4 km run or 5000/4000 m row
    75 kettlebell swings 24/16 kg

  • 15.7.2022 Rowing Workout

    For time:

    Calories Completed in "Death By Calorie Row"

  • 15.7.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child pose on Box
    1:00 Squat Hold

    3 x 15 Banded Pull Apart
    3 x 15 Hollow Rocks
    3 x 15 Glute Bridges

    5:00 Cardio

  • 15.7.2022 Shoulder Press Strength

    For total Load:

    5 Set of 3

    • Athletes can build or use same weight across all sets.
    • Rest as needed between sets.
    • Enter Loading for all 5 sets. Overall score will be the sum of total weight

  • Torstai 14.7.22 Workout

    ACTIVE RECOVERY
    A) Foam Roll: 2 to 4-minutes on each area
    yläselän rullaulia
    Epäkkäät jumipallolla
    pakarat/sisäreidet

    venyttelyt
    Olkapään takaosa/lavat
    Couch strech
    Nilkat/pohkeet

    Sit pientä yleisvenyttelyä ja keho liikelaajuksia lisää

    for 20-30 minutes
    2 Turkish get ups
    4 Windmill
    6 Overhead reverse lunge
    8 Clean and Press
    10 Front squat
    12 Russian KB swings
    50m Rack Walk
    200m jog
    Note. All reps are per arm on each movement (= 12 KB swing = 12 with right arm, 12 with left arm). You can use different KBs for different movements but always the same weight on both arms.

    Käytä keveitä painoja!

    VOIT HALUTESSASI MYÖS TOTEUTTAA VIIME VIIKON TYYLIIN.

  • Quick & Tasty Workout

    6-9-12
    -burpee box jump
    -db snatch 20/ 12.5kg

    2min rest

    12-9-6
    -burpee box jump
    -db snatch

    TC10

  • MAYFLY PRO TRACK Workout

    A,
    Hang Squat Snatch 1-1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a heavy single for the day.
    --then--
    5x 1 within 15% of your heavy single

    B,
    "Brehm"
    For time:
    10 Rope Climbs,
    20 Back Squats, 102/70kg
    30 Handstand Push-ups
    40 Row Calories

    Sub 16 mins

    C,
    3 rounds for quality of:
    10 Reverse Grip Barbell Curls, pick load
    60 Banded Hamstring Curls