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

  • MAYFLY PRO TRACK Workout

    A,
    Split Stance Deadlift 10-10-10-10-10
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    5x 5 reps/side

    B,
    For time:
    20 Man Makers, 15/10kg
    15 Man Makers, 22,5/15kg
    10 Man Makers, 32/22,5kg

    Goal: Sub 20 min

    C,
    3 rounds for quality of:
    10 Plate Lateral Raises, pick load
    10 Plate 45 Degree Raises, pick load
    10 Plate Front Raises, pick load
    10 GHD Plate Muscle Snatches, pick load
    Rest as needed between each round.

  • Päivän treeni 24.1 Workout

    LÄMMITTELY
    90s./liike
    Ylivienti kepillä
    Olkavarren ojennus taakse kepillä
    Olkapäiden pyöritykset kädet edessä
    Konttausasennossa käden alivienti ja kierto ylös
    Lapapunnerrus
    Lapsen lepoasento - kobra punnerrus
    Olkavarren auki- ja sisäkierto kuminauhalla (90s. käsi)

    VOIMA - ETUNOJAPUNNERRUS
    Tekniikan kertaus + kokeile boksia ja tankoa vasten
    4 x 10-12
    Tempo 3-2-1
    Lepo sarjojen välissä 60-90s.

    EMOM 12
    Työ 30-40s. / Lepo 20-30s.
    1. Hiihto
    2. Air squat
    3. Lankussa kierrot
    4. Rengassoutu

  • 25.1.2023 BasicWod Strength

    Bench Press

    5-5-5-5-5

    Between Sets 5 + 5 Dumbbell Row

    Go every 3:30

  • 28.1.2023 Workout

    EILINEN

    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

  • Running Intervals Workout

    5 x 2min ON / 1min OFF:
    - Skillmill Run, during OFF Recovery Walk

  • Good Morning 3x3 Strength

    Good morning 3sets AHAP

  • WOD: Gymnastics, kettlebells & ball slams Workout

    20s on - 20s off for 6 rounds:
    a) (feet elevated) ring row w/ 2s pause at the top
    b) double kb bottom up press
    c) ball slam
    d) dragon flag / negative dragon flag / bent-knee dragon flag
    e) rest

  • 21.1.2023 Double Or Nothing Workout

    For time:

    30 Snatches 52,5/37,5kg
    200 Double Unders
    1600m Ski ( 1 mile Run )

    TC 20

    • Athletes should move at their maximal sustainable pace throughout.
    • Chip a way at the snatches however you see fit for you. Singles, small sets or big one set followed by singles or small sets all work great. Let's just aim to keep the bar moving in any way that we can.
    • We can also chip away at the double unders however we see fit. Unbroken, 2 sets, 3 sets, sets of 50, or sets of 35 all work great here.

  • EASY: 30min with Partner Workout

    4min on - 2min off x5
    YGIG, divide reps anyhow - start next interval from where you left off in previous interval.

    4 wall walk
    8 assisted pull up
    16 s.a. db snatch
    32 SU
    16 s.a. db snatch
    8 assisted pull up
    4 synchro wall walk

  • 24.1.2023 Echo + Box ( Deload Cycle ) Workout

    For time:

    30-20-10

    Echo Bike Calories
    Box Jump Overs 24"/20"