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

  • 24.5.2022 Optional Workout

    For time:

    21-15-9

    Strict HSPU
    Strict Ring Dip
    Push Ups

    TC 12

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 8-8-8

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

    B,
    Barbell Good Morning 10-10

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

    C,
    For time:
    Run, 400 m
    100 Wall Balls@9/6kg
    50 Toes-to-bars
    25 Front Squats@70/47kg
    Run, 400 m
    Goal: sub 15 mins

    D,
    3 rounds for quality of:
    12 Lying Leg Lifts
    Flutter Kick, 30 secs
    Forearm Plank Hold, 30 secs
    Rest 1 min

  • Kettlebell Workout

    Amrap 10’ in Teams of 2
    Partner A) w/ double KB @24/16
    10 m Farmer’s Carry
    10 m Front Rack Carry
    10 m OH Carry
    10 m Farmer’s Carry
    Partner B) Plank

    ‘Outdoor Claudia’
    5 rounds for time
    20 Am Swing @24/16
    400 m Run
    Tc: 20 mins

  • 23.5.2022 Basic Workout

    AMRAP 14

    Row 21/17 Calories
    20 Wallball
    30 Sit Ups

  • Conditioning Workout

    EMOM 12 mins
    Odd : 12 wall ball
    Even : 12 KB snatch (6/6)

    3 mins rest

    EMOM 10 mins
    Odd : 10 kipping HSPU/ push up
    Even : 10 kipping Pull up / box assisted Pull up

    3 mins

    EMOM 8 mins
    Odd : 8 each leg goblet KB reverse lunge
    Even : 8 each side alternate V up

  • Basic wod Strength

    Pullup
    3-3-3-3-3

  • "Wolfman" Workout

    3 rounds, 4 mins each, for max reps of:
    500/400m Row
    15 Burpee Box Jump Overs 60/50cm
    max reps in remaining time Power Cleans @70/50kg

    Rest 2 mins between each round.

  • Front Squat Strength

    4 sets of 5 Front Squats
    Set 1: @60%
    Set 2: @70%
    Set 3: @75%
    Set 4: @75%
    - Rest 2min btw sets

  • Nothing fancy Workout

    5 rounds NOT for time:

    400 m row
    40 m sled push

    Steady pace, not a sprint.

    VX7A

  • 16.5.2022 Workout

    HEAVY WEEK 4/4

    WARM UP kesto yht. n.20min
    2 rounds:

    3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

    3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

    2x 3x ELBOW PLANK KNEE TO ELBOW &
    3x LATERAL HIP TAPS

    5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE

    --

    3x3 REVERSE SN PULL
    3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
    3x M S SN Blw Chst + M S HIP SN + M S SN
    3x HIP SN + SN Abv Kn + SN Blw Kn + SN

    SNATCH (~20min)
    4x1-2@83-88% pal 2min

    --

    CLEAN + SPLIT JERK (~20min)
    4[1+1]@83-88 ty-% pal 2min

    FRONT SQUAT (~12min)
    3@nousu ty aloitus rautaan pal 2min

    --

    SN HIGH PULL full foot
    3x1@100-110% te-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    8-12 REVERSE CURL, BB
    6+6 SIDE LUNGE, KB/DB/BB
    10+10 SPLIT JERK PALLOF PRESS, BAND