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

  • 25.8.24 Perfo Workout

    WU

    Tire flips

    Wod
    4-6x
    As pairs/team of three
    ~150-300m run together
    Kb complex
    8 Swings
    6 STOH
    4 FS
    2 cluster from swing
    Other bear hold
    Change & repeat
    Rest xxx

  • OPTIONAL Workout

    2-3 rounds:

    20-30s hollow
    30+30m s.a farmer carry

  • Gymnastic Workout

    Handstand 2/2
    & strict pull up proge

    Handstand
    - seinällä asennon harjoittelu
    - kaverin kanssa
    - ilman seinää

    Pull up 2/4

    E3min x 3: 4 tempo pull ups
    - alastulo 3sek

    E2min x 3: 13 banded/ low bar pull ups

  • 27.8.2024 BasicWod Workout

    4 Rounds x 4:00

    3 Box Jumps 30"/24"
    5 Strict CTB
    10 V-UPS

  • FUNCTIONAL BodyBuilding Workout

    A) Bench press

    • start from moderate and build to heavy 10 reps
    • rest 2+ mins between sets

    B) 3 sets of
    10-12 dumbbell floor press in bridge
    10-12 kettlebell seal row

    • use the same weights all 3 sets
    • rest 2 mins between sets

    C) 3 sets of
    12-15 seated banded lat pull down
    12-15 kettlebell/dumbbell shrugs
    Max rep unbroken empty bar bicep curls

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    Farmer Carry, 24/16kg, 200 m
    30 Box Jump Overs, 60/50cm
    30 Toes-to-bars
    Run, 400 m
    20 Box Jump Overs, 75/60cm
    20 Toes-to-bars
    Run, 400 m
    10 Box Jump Overs, 90cm/75cm
    10 Toes-to-bars
    Farmer Carry, 200 m

    Goal
    Sub 20 min

    B,
    3 rounds for quality of:
    10 L/10 R Paloff Press, pick load
    10 L/10 R Teapots, pick load
    Side Plank, L 20 secs/R 20 secs

  • RIC 240824 Workout

    AMRAP 3
    20 DB Farmer's carry walking lunges
    50 DU
    AMRAP strict HSPU

    rest 2min

    AMRAP 3
    20 Front rack walking lunges
    50 DU
    AMRAP kipping HSPU

    rest 2min

    AMRAP 3
    20 Overhead walking lunges
    50 DU
    AMRAP wallwalks

  • RIC 240824 Strength

    EMOM 5
    2 Front squats into Split jerk

  • RIC 240824 Strength

    E2.5MOM 5
    3 Thrusters + 2 Front squats into Push jerk

  • VOIMA - la Workout

    VIIKKO 3, HARJOTUS 3

    LÄMMITTELY

    5min vapaavalintainen ergo

    jonka jälkeen 10min

    15 kuminauha- pull aparts
    15 vuorikiipeilijä
    14 kasakkakyykky
    5-10 penkkipunnerrus (nouseva kuorma*)
    3 takakyykky (nouseva kuorma*)

    *tarkoituksena on, että lämmittelyn jälkeen olet jo melko lähellä työsarjojen painoa

    VOIMA

    Takakyykky
    5x3, RPE 8-9
    -2min lepo sarjojen välissä

    Penkkipunnerrus
    3x6, RPE 8-9
    -2min lepo sarjojen välissä

    Yhden käden kulmasoutu
    3x 10/10, raskas
    -1-2min lepo sarjojen välissä