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

  • 27.11.2024 BasicWod Strength

    Front Squat

    5-5-5-3-3-3

    Go Every 3:00

  • WOD Workout

    3rnds for time:
    300/250m row
    15 wall ball
    10 knee raises/leg raises/ttb

    TC: 13'

  • Strength Workout

    bear pos. wall taping 3x5/5

    one arm KB press w. band around wrists 2x3/3, slow motion @easy KB

    strict press (from floor)

    up to a heavy triple in 12mins

  • Ma 25.11.2024 perus: kyykky Strength

    Kyykky 1x95-97,5%

    Stoppi-kyykky 4x4x60%
    -3s stoppi

    Jefferson Curl 3x15x15-20%

    Sivutaivutus 3x15 / puoli

  • Cardio meets Abs #masu Workout

    "Cardio meets Abs"

    E5MOM 45: 3rnds

    A) 45s plank rest of time ski/row 60/40+ cal
    B) 20s + 5s rest +20s Bicycle hold +leg raise L+R rest of time bike/row 60/40+ cal
    C) 45s Dead bug rest of time ski/bike 60/40+ cal

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 5-5-5

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Complete as many rounds as possible in 12 mins of:
    4 Overhead Squats, 61/43kg
    8 Toes-to-bars
    12/10 Bike Calories

    Goal: 6+ Rounds

    C,
    For quality:
    2 rounds of:
    10 Plank Shoulder Taps
    Hollow Hold, 15 secs
    Handstand Hold, 20 secs
    --then--
    3 rounds of:
    Handstand Walk, 15m

  • Crosstraining kestävyys - sunnuntai Workout

    LÄMMITTELY
    3 kierrosta:
    2min ergo (vaihda joka kierroksella)
    3+3 Turkish get up (kevyt)
    5+5 tuulimylly (kevyt)
    5+5 kasakkakyykky (kevyt)

    HARJOITUS

    6x5min

    1. ergo
    2. AMRAP 5+5 Turkish get up, 5-10 mittarimato + punnerrus, 5+5 kasakkakyykky

    Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. Kiinnitä AMRAP osiossa huomiota liikkeen hyvään laatuun. Valitse AMRAP osion liikkeisiin keskiraskaat painot.

  • Snatch Strength

    In 30min:
    1 Snatch
    - Go by feel

  • Pause OHS + Snatch Balance Strength

    15-20min:
    2 x (1 Pause OHS + 1 Snatch Balance)
    - Build by feel

  • FOR TIME Workout

    For time:

    100 DU
    50 kbs@32/24kg
    40 push up
    30 ttb
    20 up&down

    Scaled For time:

    60 DU
    40 kbs@32/24kg
    30 push up
    20 ttb
    20 up&down

    TARGET UNDER 8min, TIME CAP 10min