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

  • Kunto Workout

    EMOM12
    1. 8-10/8-10 Kahvakuula vauhtipunnerrus
    2. 8-10 Lantionnosto
    3. 12-15 Kahvakuulaheilautus
    4. 10-12 Olkapääkosketukset lankusta

  • Vie mut minne vaan Workout

    AMRAP30:

    15/12 Cal Row
    10 Lateral Burpees (over rover)

    kierrokset vuorotellen

  • Päivän treeni 28.9 Workout

    LÄMMITTELY
    3 kierrosta
    00:30/liike
    1. Kävely/juoksu
    2. Kyykky-takaketju avaus
    3. AKK - pito
    4. Lisko + avaus oik.
    5. Lisko + avaus vas.

    KESTÄVYYS
    Amrap 34

    00:00-10:00 liikkeet
    6 maastaveto
    6 burbee

    Lepo 2 min

    12:00-22:00
    8 wall ball
    8 punnerrus

    Lepo 2 min

    24:00-34:00
    15 Air Squat
    15 Soutu kuminauhalla

  • 26.9.2021 WB, DU`S & Push Press Workout

    AMRAP 4 x 2

    20 Wallball
    40 Double Unders
    10 Push Press 52,5/37,5kg

    Rest 2 min btw Amrap.

  • 26.9.2021 Shoulder Press Strength

    Shoulder Press

    8-8-6-6-4-4 AHAP

  • Muscle up Workout

    play time for 8min

  • 26.9.2021 Warm Up Workout

    Warm Up

    Ergo 5 min
    ...
    3 rnds

    0:30 hang on pull up bar
    3 Shoulder Press
    5 Push Press
    10 Wallball
    10 GHD SU
    30 Double Unders

  • Warm up Workout

  • Conditioning Workout

    AMRAP 30 w. a partner:
    30 Box Jumps w. step down
    30 Toes to Bar
    1000 Meter Row ( 4x250m relay )
    30 Burpees
    30 Sumo Deadlift High Pull @24/16kg

    • split as needed
    • goal: 3+ rounds

  • MAYFLY PRO TRACK Workout

    A,
    Banded Back Squat 1 Rep

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

    Find a 1RM for the day.

    Strong bands.

    B,
    Olympic Squat 15 Reps

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

    Narrow stance as deep as possible; be sure to control the movement all the way up and down.

    C,
    Hip extension on GHD10-10-10

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

    D,
    In 5 mins, for max reps of:
    Run, 400 m
    max reps in remaining time Burpees
    -- Rest 2 mins --
    In 5 mins, for max reps of:
    35/30 Bike Calories
    max reps in remaining time Burpee Box Jumps
    -- Rest 2 mins --
    In 5 mins, for max reps of:
    Row, 500 m
    max reps in remaining time Burpee Pull-ups

    Goal: Have 2 min to work on all burpee variations

    E,
    3 rounds for quality of:
    10 ATYTs
    Ring Support Hold, 20 secs
    10 Scap Pull-ups

    Rest as needed between rounds.