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

  • 23.9.2022 No jump Legless Rope Climb Workout

    4 Sets:

    3 - 5 No Jump Legless Rope

    • No longer than 30s rest between reps
      ** Rest 2 minute between sets

    • Aim build off last week

  • 22.9.2022 Swim Workout

    Warm-up

    200m Easy Swim

    Main Swim:

    13 x 100m Swim

    Rest 1:30 btw

    Cool Down

    100m Easy Swim

  • Ke 21.9.2022 penkki: nopeus Strength

    Stoppi-penkki 5x50%, 3x60%, 1x70%
    -2s stoppi 5cm ennen rintaa

    Pystysoutu käsipainoilla 3x8-15

    Ojentajat käsipainoilla 3x8-15

    Hauiskääntö käsipainoilla 3x20 (10 / käsi)

  • Kettlebell Workout

    Skills
    1. Clean&Press ladder 1->5->1
    2. Snatch ladder 1->5->1

    Partner Wod
    Buy in:
    -Syncro-
    1 min Farmer’s Hold
    1 min Front Rack Hold
    1 min OH Hold

    -I go U go-
    80 Russian Swing
    80 Push Jerk
    80 Front Squat

    Cash Out:
    -Synchro-
    40 m Farmer’s Carry
    40 m Front Rack Carry
    40 m OH Carry

    TC:18’

    @double 24/16

  • EasyWOD 22.9.2022 Workout

    Voima
    E3MOM, 4rds
    Strict pull up 6-8
    matala tanko

    WOD
    3 rounds 30/30
    up down
    Ground to overhead (plate)
    worm push up
    WB
    sit up/vatsarutistus

  • CONDITIONING Workout

    “Deck of Cards”

    With Airbike/C2Bike/Watt
    Bike/ Ski Erg or Rower
    You need one machine and
    a deck of cards for this one.
    This is a 52min workout (or
    54min if you use jokers).
    Flip a card from the deck on
    the minute and do the
    number of reps as calories.
    Rest the remaining time
    from that minute. If you hit a
    joker, that means burpees
    for the whole minute.

    Jacks = 11
    Queens = 12
    Kings = 13
    Aces = 14
    Joker = Burpees

    RPE 3-4, go by feel. This is
    NOT supposed to be all
    out.

    Tailoring Options:
    Jacks, Queens, Kings and
    Aces with 10 reps

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for time of:
    Reverse Sled Drag, pick load, 30m
    5 Back Squats, 65% 1RM
    Wall Sit, 30 secs
    Rest 1:30

    B,
    3 rounds for time of:
    Dumbbell Bear Crawl, pick load, 15m
    5 Bench Press, 65% 1RM
    Freestanding Handstand Hold, 20 secs
    Rest 1:30

    C,
    For quality:
    Banded Plank Hold, 3x 45 secs
    3x 10 L/10 R Crossbody Dumbbell Deadlifts, pick load

  • Skill practice Workout

    Practice 30 - 60min skills of your choice.

  • WARM UP Workout

    Continuous movement for 8-
    10min

    Move 10m with one style
    then switch
    For example:
    -crab walk, pig walk, duck
    walk, bear crawl, broad
    jumps, hs walk, lunges,
    lizard walk, etc….

    2 Rounds of ankle flow

  • CONDITIONING Workout

    For Time:
    25-20-15-10-5
    Cal Row/Bike/Ski/Airbike
    5-10-15-20-25
    Box jumps

    RPE 3+