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

  • Hang clean & split jerk Strength

    Hang clean & split jerk
    5x2 paino 80-85%
    5x3 paino 70-75%

  • Hang clean & split jerk emom 10 Strength

    Emom 10
    1 Hang clean + split jerk

    Painot 10% sisällä omasta maksimista

  • 4 rounds 60 reps Workout

    4 rounds:

    30 cal bike
    20 air squat
    10 push press 50/32.5kg

    2 min rest between rounds

  • Extra Credit 24-02-2021 Workout

    Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.
    +
    - World's Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Tempaus (Treeni 1) Workout

    Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Painokiekon yli askellus, halo painokiekolla, askel, kierto, työntö painokiekolla. Tee kutakin liikemallia 5-10 toistoa / puoli, 2 kierroksen ajan. Nosta lämpöjä 2-5 minuutin ajan koneella.

    • Tempaus tangolla nivuselta 30-50% 4x6, palautus 1-2 min
    • Tempaus riipusta kyykkyyn 40-60% 4x2, palautus 3-5 min
    • Tempauksen allemeno 40-60% 4x1, palautus 3-5 min

    • Kuminauhalla vastustettu takakyykky 4x2-3 60-80%, palautus 3-5 min
    • Pudotushyppy, hyppy 4x3
    • Etuheilautus kuminauhalla vastustettuna 4x8

  • Triangle Workout

    EMOM 20
    1 min ski
    1 min bike
    1 min row
    1 min rest

    8-10 cal

  • COOL DOWN Workout

    5min easy airbike/row/bike with nose breathing only

    Perfect Stretch video

  • 5x2min EMOM Workout

    Min 1 - 5 Push Jerk
    Min2 - Max Cal Row
    * Rest is remaining time in the 1st minute

  • the 100 thousand Workout

    for time:
    2 rounds
    100DU
    950m row
    10 burpee box jump over
    100DU
    1900m bike erg
    15 bbjo
    100DU
    950m ski erg
    20 bbjo
    100DU
    50cal assault bike
    25 bbjo
    tc: 60min

  • MAYFLY PRO TRACK Workout

    A,
    As many reps as possible in 5 mins of:
    Assault Bike Calories
    -- then --
    Complete as many rounds as possible in 30 mins of:
    50 Box Jumps @60/50cm
    50 Jumping Pull-ups
    50 Kettlebell Swings @16/12kg
    50 Walking Lunges
    50 Knees-to-elbows
    50 Push Press @barbell
    50 Hip Extensions
    50 Wall Balls @9/6kg
    50 Burpees
    50 Double Unders
    -- then --
    As many reps as possible in 5 mins of:
    Assault Bike Calories

    Goal:
    1+ round of the Filthy Fifty AMRAP.

    B,
    Tempo Goblet Squat 4-4-4, using heaviest weight per set
    Single Leg Deadlift + Arnold Press 20-20, using heaviest weight per set
    Tempo Dumbbell Row 6-6-6, using heaviest weight per set

    Tempo Goblet Squats- 3 secs down, 3 sec pause, 3 secs stand
    Single Leg Deadlift + Arnold Press- 2x10 L/10 R
    Tempo Dumbbell Rows- 3 secs up, 3 sec pause, 3 secs down

    RPE of 6-7 out of 10 for all movements.