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

  • 17.2.22 Workout

    MONOSTRUCTUAL

    EMOM 20
    1) 40s max meters bike
    2) 40s max meters row
    3) 40s max meters run
    4) rest

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 31 mins, alternating between:
    1x [ 20 Double Unders + 2 Thrusters ]@40/30
    Add 5kg for men , 2.5kg for woman each min until you reach 115/70kg, then go back down to starting weight same way.

    B,
    5 rounds for quality of:
    6 Pull-ups
    4 Strict Pull-ups
    2 Bar Muscle-ups
    Rest 2 mins

    Rest 1:30-2 mins between each set.

    Make it a goal to compelte all sets unbroken.

  • Functional Lockdown Part2 Workout

    7 Rounds for Quality

    10 Burpees
    15 Push-Ups
    20 Mountain Climbers (L+R=1 rep)
    30 Bicycle Crunches (L+R=1 rep)
    1min Plank

    1min Rest between Rounds

  • DBL DB DTish Workout

    4x in 3 min window
    5 rnds of
    4 dbl db dl
    3 dbl db hang power clean
    2dbl db stoh
    rest 3 min b/w rounds
    25/17.5

  • Talvikarkelot 2022, event 2, laji 4 Workout

    Amrap 16 min
    20-26-32-38-44-50

    20 devils press (12,5 kg)
    20 hang power clean (2x12,5 kg)
    20 db squats (2x12,5 kg)
    26 devils press
    26 hpc...

    Pari kannattelee koko ajan 6 kg medballia samalla hartialla. Pallon tiputuksesta/toisella kädellä avustuksesta 3 synkroburpeeta rangaistukseksi.
    Suorituspaikkojen (kannattelu - muut liikkeet) välissä 7 m.

    Toistot saa jakaa vapaasti

  • Morning intervals Workout

    9 x New round every 3:30

    A. 500/400m Row
    B. 1000/800m Bike
    C. 500/400m Ski

    • Bonus tabata 8 x 20 sec easy / 10 sec hard on a Cardio machine

  • 19.2.2022 Back Squat Strength

    Back Squat

    6 x 4 x 50%

  • 19.2.2022 Mobility Workout

    Banded Lat Stretch 1:00 + 1:00
    Banded triceps Stretch 1:00 + 1:00
    Banded Hip Flexor Stretch 1:00 + 1:00
    Banded Hamstring Stretch 1:00 + 1:00

  • 19.2.2022 Activation Workout

    4 rounds:

    20s Banded pull aparts
    10s Banded pull aparts hold

    into....

    20s hollow Hold
    10s rest

    Into...

    20s Glute Bridges
    10s rest

  • Waterproof Workout

    21 - 15 - 9
    Row Calories
    Front Squats (42.5/30kg)

    15 - 12 - 9
    Toes to Bar
    Hang Squat Cleans (42.5/30kg)

    12 - 9 - 6
    Barbell Facing Burpees
    Thrusters (42.5/30kg)