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 Workout

    Accumulate
    -at 0:00-
    75 wall balls@9/6 kg
    EMOM: 7/5 calories echo bike/ row/ski
    (start with the bike)

    -rest until 10:00-

    -at 10:00-
    50 toes to bar
    EMOM: 7 target burpees
    (start with the burpees)

    -rest until 20:00-

    -at 20:00-
    20 man makers@2x22.5/15 kg

    Total Timecap 30 mins

    (Scale down so that you have about 30 seconds each round to accumulate repetitions. Time cap in each interval: 8 min.)

  • Painonnosto Workout

    Tempaus

  • Accessories Workout

    3 rounds for quality of:
    10 L/10 R Banded Single Arm External Rotation Pulls
    10 L/10 R Banded Single Arm Internal Rotation Pulls
    8 DB IYTs
    10 L/10 R SA Bottoms-up KB Press

    Rest as needed between rounds.

  • Hang Clean Pull Strength

    4 sets of Hang Clean Pull

    Set 1: 3 @90% 1RM Clean
    Set 2: 3 @95%
    Set 3: 2 @100%
    Set 4: 2 @105%

    Hang position is above the knees. Work on full extension through the toes and shrug. Use straps if you have them.

  • MAYFLY PRO TRACK Workout

    A,
    WEEK9
    Back Squat 1x5 at 75% 1RM
    Back Squat 1x3 at 85% 1RM
    Back Squat 1x1+ at 95% 1RM

    Rest as needed between sets.

    B,
    Complete as many rounds as possible in 9 mins of:
    6 Clean & Jerks@84/57kg
    3 Front Squats
    3 Shuttle Runs 30m

    Goal: 5+ Rounds

    C,
    3 rounds for quality of:
    10 Snow Angels
    Waiter Walk, pick load, L 15m/R 15m
    20 Face Pulls

    2-3 rounds

    Rest as needed between rounds.

  • Takakyykky Strength

    4 x 4 V.4/120s

  • 16.2.2022 Deadlift Strength

    Build to heavy Single

    1RM DL today.

  • ”Two seater” Workout

    For Time

    500m, 750m, 1000m, 1500m Row

    After every Row, 25 Double Dumbbell Floor Press 22,5/15kg

  • Päivän treeni 15.2 Workout

    FASCIAPALLO
    2:00/liike
    • Jalkapohjat
    • Lapa
    • Pakara

    DYNAAMINEN/STAATTINEN VENYTTELY
    Dynaaminen 1:30/Staattinen 2:00

    • Varioitu AKK pumppaus / Puppy pose

    • Rintalihas kierto / Rintalihas ylä-keski-ala

    • Lonkankoukistaja-takareisi / Lonkankoukistaja

    • Konttauksessa alivienti ja rintarangan kierto / Leveän selkälihaksen venytys kierrossa

    • Takareiden pumppaus kumppari / Takareiden venytys

    • Alavartalon kierrot / Pidossa kierto

    • Vatsa-lapsen lepoasento / Lapsen lepoasento

  • 17.2.22 Strength

    4 rounds for quality:
    6 dip (weighted)
    12 ring row
    -rest 90s-

    Tee dipit kunpparilla jos ei vielä onnistu, tai kahden korkean boxin välissä
    Ring row: voit haastaa ja nostaa jalat boxille