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

  • 30.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min run or bike erg
    20-40 crossover single unders or single unders
    4+4 single arm kb snatch
    4+4 single arm kb clean&jerk
    4 strict burpee + strict pull up
    16 heel over kb

    Strenght and Conditioning
    Every 4 min for 12 or 16 minutes (3-4 sets)
    250m running or 500m bike erg (target 1 min)
    5/6 double kb snatches @2x12-16/20-24kg's (masters 45+ = 5 reps)
    2-3 rope climbs

    Every 4 min for 12 or 16 minutes (3-4 sets)
    250m running or 500m bike erg (target 1 min)
    5/6 double kb clean&jerks @2x12-16/20-24kg's (masters 45+ = 5 reps)
    3-6 ring muscle ups

    Every 4 min for 12 or 16 minutes (3-4 sets)
    1 min max double unders
    8-12 weighted box step overs
    4-6 parallette hspu / deficit kipping hspu or strict hspu you choose

    Accessory Work
    3 sets
    30-45s hanging from pull up bar
    30-40m bear hug sandbag carrying
    rest as needed

  • Liikkuvuus Workout

    🎶🎵🎷🥁🪇🎺🎵🎶

  • Push, jump & squat #masu Workout

    Cash in $ 30 DU

    Then 5 rnds
    8 Push-ups
    6 Pistol squats
    4 Negative HSPU

    Cash out $ 10 D-ball squat clean 50/40kg

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1x1

    Use the heaviest weight you can for the set.

    15 mins to find a 1RM for the day.

    B,
    Clean & Jerk 1x1

    Use the heaviest weight you can for the set.

    20 mins to find a 1RM for the day.

    C,
    5 rounds for time of:
    20/17 Bike Calories
    20 Med Ball Cleans@9/6kg
    20 Push Press @34/25kg

    Compare to 2023.08.11

    Goal: Sub 20 min

    D,
    3 rounds for quality of:
    Recovery Row, 3 mins
    Waiter Walk, pick load, L 15 ft/R 15 ft
    10 Prone Snow Angels
    10 Plate External Rotations, pick load
    5 L/5 R Plank Reach Throughs

  • Erg and hand Clean + jerks Workout

    20 Min amrap

    note Erg etc in comments - score is total reps

  • Clean complex #masu Strength

    E0,5MOM5
    Clean pull + squat clean
    Moderate weight

  • Banded clean pull #masu Workout

    4x5 Banded clean pull
    Light weight, big plates

  • Main site Wednesday 230927 Workout

    AMRAP in 12 minutes

    Continue until time expires, adding 1 squat and 1 press each round.

    ♀ 95 lb ♂ 135 lb

  • FUNCTIONAL 30.9.2023 Workout

    4 x 4 min AMRAP, rest 1 min

    A.
    8 cal erg
    10 KBS
    10 reverse lunge (with KB)

    B.
    5 target burpee
    10 box jump over
    10 one arm devil's press