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

  • Conditioning 15-01-2022 Workout

    AMRAP 35:00 in teams of 3

    90 Russian Swings @24/16kg
    30 Cal Bike/Row/Ski
    60 Toes To Bar
    300 Meter Farmer Carry

    • Split as needed.

  • Day 44 Workout

    Day off.

  • 14.1.2022 Workout

    STRENGTH PROGRESS 5/13 - MEDIUM WEEK

    WARM UP 2 rounds ~15min

    8 BRIDGE PULLOVER , lintti

    20-30 sec HANDSTAND HOLD

    2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

    CLEAN + POWER JERK
    4-5[3+1]@50% pal 2min

    SPLIT JERK
    5x1@nousu 86%, 3x1@91% pal 2-3min

    PUSH PRESS
    3x1@91-94% pal 2-3min

    FRONT SQUAT + WALL SIT 20 sec
    2@30%, 2@55%, 3x2@70%
    -heti kyykyn (70%) perään, pal 2-3min

    ACCESSORY
    3 x MAX REPS PULL UPS
    3 x 12 PUSH UP
    3 x 12 ROLL ABS

  • BTN-Snatchgrip press 2x6 Strength

    Behind the neck, snatch grip press
    2x6 (3sec stop in top position, every rep)
    same weight/rest 2-3min
    -take 3-5 warmup sets

    add +2,5kg next time

  • 140122 Perjantai Workout

    By in 800m run

    21-15-9 for time:
    DB snatch 22,5/15
    DB oh lunge 22,5/15
    Burpee

    Cash out 800m run

  • MAYFLY PRO TRACK Workout

    A,WEEK4
    Back Squat 1x5 at 65% 1RM
    Back Squat 1x5 at 75% 1RM
    Back Squat 1x5+ at 85% 1RM

    Rest as needed between sets.

    Add 5kg to your 1RM calculations.

    B,
    For time:
    20 Deadlifts@102/70kg
    30 Bar Facing Burpees
    40 Wall Balls@9/6kg
    30 Bike Calories
    -- Rest 2 mins --
    40 Wall Balls@9/6kg
    20 Deadlifts@102/70kg
    30 Bike Calories
    30 Bar Facing Burpees
    -- Rest 2 mins --
    30 Bike Calories
    40 Wall Balls@9/6kg
    30 Bar Facing Burpees
    20 Deadlifts@102/70kg

    Goal: Complete each interval in under 9 min and see how close you can keep each one

    C,
    3 rounds for quality of:
    10 Snow Angels
    Single Arm Overhead Carry, pick load, L 15m
    10 Handstand Shoulder Taps
    Single Arm Overhead Carry, pick load, R 15m

  • 30min amrap: ❤️BURPEE❤️ - emom 5 x ilmakyykky Workout

    30min amrap:

    • BURPEE❤️

    Jokaisella alkavalla minuutilla 5 ilmakyykkyä. Harjoitus alkaa kyykyillä. Tulos on burpeiden määrä.

  • Kettlebell Workout

    Clean&Press Ladder
    1->5/ 5->1
    Snatch Ladder
    1->5/ 5->1

    Wod

    50-40-30-20-10
    Russian swing
    Goblet Lunges
    KB Sit-Up Reach
    Tc: 25 mins

  • Treeni 3 (open gym & kotitreeni) Workout

    *Open gym
    *
    A) 3 Rounds (3min yhteensä)
    20s work, 10s rest
    1. hollow hold
    2. arch hold

    B) For time 21-15-9
    Overhead squat 50/35
    Handstand push up
    Erg (cal)

    *Kotitreeni
    *
    A) 3 Rounds (3min yhteensä)
    20s work, 10s rest
    1. hollow hold
    2. arch hold

    B) For time 21-15-9
    Sit-up
    Pike push-up
    Burpee

  • 13.1.2022 Swim Workout

    Every 3:00 x 8

    Swim 75m