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

  • 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

  • EasyWOD 11.7.2022 Workout

    Voima
    E3MOM, 4 rds
    Shoulder press (tanko) 8-10

    WOD
    For time
    10 viivakävely/juoksu
    20 Ring row
    20 Plate jump
    20 Ring row
    10 viivakävely/juoksu

  • MAYFLY PRO TRACK Workout

    A,
    "Hall"
    5 rounds for time of:
    3 Cleans, 102/70kg
    Run, 200 m
    20 Alternating Kettlebell Snatches, 24/16kg
    Rest 2 mins

    Goal: sub 3 mins/ round

    B,
    Samson Stretch
    2 min/side

    Eccentric Dumbbel Pull Over:
    3 x 5 w/ :05 sec lowering and regular return

    Roll/Smash Upper Back
    2 min

  • Push press Strength

    Push press 8x4.

  • 12.7.22 Workout

    ACCESSORY

    2-3 rounds for quality
    12 ring row / inverted row
    6/6 pistol squats
    5/5 windmills

    tuulimylly:

  • 5.7.2022 Basic Workout

    AMRAP 20

    Run 400m
    20 Kettlebell Swing 24/16kg
    20 Box step overs w/ KB 24/16kg
    Row 500/450m
    20 push ups
    20 Squat w/ medball 20/14p

  • Lepopäivä Workout

    Rest day - what did you do?

  • 12.7.2022 Workout

    On the 2:00 x 10 rounds

    15 Wallballs 20/14p
    15 GHD Sit Ups
    Max Calories Row

    *Score Total Calories.

    -WB Completed 1-2 Sets in less than 45 seconds.
    -GHDSU Comleted in less than 45 seconds.
    - Row, athletes should have at least 30 second on the rower each round.
    - Aim to row the same number of cals each round.