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

  • Muscle & Power, AV 2 Strength

    Power clean 4x2 reps

  • 10.8.2022 Workout

    AMRAP 12

    2-4-6-8-10.....

    Hand Release Push Ups
    Bike Erg Calories
    Dumbbell Front Rack Reverse Lunge

    DB`S 22,5/15kg

    • Break The push Ups as needed. Try to avoid any slow "sticky" reps. -The pace on the bike should be the last priority here. Bike as a pace that will allow you to hold on for big unbroken sets of lunges.
    • Aim to go unbroken on the lunges for as ling as you can.

  • 10.8.2022 Handstand Push Ups Workout

    5 Sets

    3 Deficit HSPU

    Rest 2 - 3 minutes between sets.

    • This can be kipping or strict reps.
    • Athletes can build in deficit or remain the same across.

  • 10.8.2022 Bench Press Strength

    For total Load:

    5 Sets of 2

  • 10.8.2022 Warmup Workout

    5:00 Cardio

    1:00 Lats Stretch ( each )
    1:00 Triceps Stretch (each )
    30 Mountain Climber
    10 Push Ups

  • Extra Credit 13-08-2022 Workout

    Wall Sit: 3 x 30s on 30s off.
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • MAYFLY PRO TRACK Workout

    A,
    1 Clean & Jerk, 70% 1RM

    Every 1 min for 10 mins.

    B,
    Complete as many rounds as possible in 10 mins of:
    Walking Lunge, 15m
    20 Plate Ground-to-Overheads, 20/15kg
    10 Feet Elevated Push-ups
    50 Plyo Skiers

    Feet Elevated Push-ups- feet on plates

    C,
    As many reps as possible in 3 mins of:
    Double Unders

  • 12.8.2022 Accessory Workout

    3 - 4 sets:

    1 ) 8 - 12 Dumbbell Chest Fly
    2 ) Reverse hyperextension Hold ( to failure )
    3 ) 8 - 12 Triceps Kickback

  • Päivän treeni 13.8 Workout

    LÄMMITTELY
    2 x 50s./15s.
    1. Soutu
    2. Mittarimadot
    3. Farmarikävely
    4. Ylätalja
    5. Lapsen lepoasento - punnerrus
    6. Cat - cow

    Leuanveto
    kts. erillinen treeni

    Lopputreeni - liikeparit
    2 x 35/35, lepo liikeparien välissä 2min
    1. Gorillasoutu / Slam ball olan yli
    2. Sjmv kk / Köydet
    3. Lonkankoukistus kumppari / Taitotikkaat

  • 8.8.2022 Accessory Workout

    3 - 4 Sets:

    a ) 8 - 12 Reverse Dumbbell Fly
    b) 60-90 side plank
    c) 8 - 12 Banded Hip Thrust