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

  • Basic wod Workout

    45min

    35on / 25off

    kb squat
    plank
    Kiertävät vatsat
    kb Windmill
    Cossak squat
    Joogahimmeli
    Overhead carry
    Rest

  • Onsdag 29/9 2021 Workout

    4rounds
    Lunge walk x12-16steps @AHAP
    Ring rows xMax
    1-2min rest between rounds
    +
    12min amrap
    10 push ups
    20 Ball slams
    10 Dips
    20 Alternating farmer carry step ups(box @ knee height)

  • 29.9.2021 PK Workout

    30 min basic Condition

    4 min Bike ergo
    10 + 5 Kipping HSPU
    4 min Ski Ergo
    10 + 8 TTB
    4 min Row
    5 + 3 BMU

  • Conditioning Workout

    6 sets total
    Alternate "A" and "B"

    A: AMRAP5
    10 Medball Clean @9/6kg
    50 Double under
    15 MedBall Squat
    50 sit up
    20 MedBall alt. lunges (total)
    50m Med Ball OH Carry

    REST 2 mins

    B: AMRAP5
    10 DB squat clean@2x22,5/15kg
    30 Push up on Dumbell
    15 DB Squat
    30 Target burpee
    20 DB alt. Lunges
    30 Jumping Jack

    GOAL: 1+ round in each amrap

  • WORKOUT - Tom Brady LV Workout

    Chipper:

    150 Double Unders
    35 Alternating Dumbbell Power Snatches @50/35lb / 22.5/15kg
    35 Toes To Bar
    100 Double Unders
    25 Alternating Dumbbell Power Snatches
    25 Toes To Bar
    50 Double Unders
    15 Alternating Dumbbell Power Snatches
    15 Toes To Bar

    Notes: Pick a dumbbell weight that you can do as close to unbroken as possible. Break the TTBs up early or reduce the total volume to ensure you can at least maintain sets of 5-8 reps.

  • Warm Up & Strength Strength

    Warm Up: AMRAP x 6 minutes

    Barbell warmup (warm up for Clean and Push Jerks)

    E2MOM: (6 rounds)

    1 x 3 @65%
    1 x 3 @70%
    2 x 2 @75%
    2 x 2 @80%

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    12-9-6-3 reps of:
    Hang Power Clean @84/57kg
    Burpee Box Jump Over @75/60cm
    -- Rest 2 mins --
    12-9-6-3 reps of:
    Push Jerk @84/57kg
    Ring Muscle-up

    Goal: Sub 8 min each couplet

    B,
    5 rounds for quality of:
    5 Kneeling Jump-ups
    10 Sand bag clean over shoulder@50/35kg
    Rest 1:30

  • Päivän treeni 5.10 Workout

    LÄMMITTELY
    Flow 1:30/liike
    • Konttausasennossa ympyrät > AKK > kävely
    • Alivienti ja kierto > toispolvi seisonnassa lonkan pyöritys > lisko
    • Leveä haara kurotukset > lonkankoukistaja
    • Rintakehän avaus - pyöristys > jousiampuja
    • Etuketju > takaketju käsien viennillä eteen > vaaka > kyykky + takareidet
    • Selin lonkan pyöritykset > kierrot sivuille
    + Ranteen

    TAITO
    20:00 vapaata harjoittelua
    Käsilläseisonta --> käsillä kävely
    • Kuppiasento selin- ja päinmakuulla
    • Haarataitto asento
    • L-asento boksilla -> variaatiot
    • Käsilläseisonta seinällä
    • Ponnistus käsilläseisontaan
    • Käsien irrotukset seinällä
    • Käsillä kävely seinää kohti

    METCON
    Amrap 8
    8 Goblet squat
    8 Rengassoutu
    2x Farmarikävely
    20s. Hollow hold

  • Partner Conditioning (33min) Workout

    15min Ski (swap every 15cal)

    Rest 3:00

    15min AB (swap every 15cal)

    Score total calories.

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 1 Hang Squat Clean + 2 Front Squats ], pick load

    Every 1:30 for 15:00

    Work to find a max weight for the day.

    B,
    For time:
    50 Over Unders @60/50cm
    100 Pull-ups
    100 Deadlifts@61/43kg
    50 Over Unders

    Complete in teams of 2.

    1 Person works at a time switching as needed. Complete all reps of an exercise before moving onto the next.

    Goal: Sub 20 min

    C,
    3 rounds for quality of:
    10 Alternating Turkish Sit-ups, pick load
    Hip Extension Hold, 45 secs

    Hip Extension Hold- hold at the top