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

  • 60min Core jumppa 40/20 Workout

    60min Core jumppa 40s/20s

    1.Kb tempaus 20kg

    2.kylkilankku vas.
    3.kb fronrack lunge 24kg

    4.dragon flag
    5.kb swing 32kg

    6.kylkilankku oik.
    7.Kb squat 24kg

    8.ftog kick penkiltä
    9.kb kylki 32kg

    10.med ball sit-up

    11.2xdb hauis 17,5kg

    12.kylkilankku vas.
    13. Bent row 22,5kg

    14.dragon flag
    15. Ojen. penkillä 20kg

    16.kylkilankku oik
    17. Hauis tang.

    18. Frog kick penkiltä
    19. Dippi

    20. Med ball sit-up

  • Squats and burpees Workout

    10 Min amrap

  • Accessories Workout

    3-4 rounds for quality:
    8/8 Tempo Box Step Downs
    8/8 KB Bottom Up Presses
    Max Copenhagen Plank L+R
    1min Forearm Plank Hold
    - Focus on good quality movement

  • MAYFLY PRO TRACK Workout

    A,
    Block Clean & Jerk 2-2-2-2-2

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

    Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    For time:
    50 Dumbbell Thrusters, 20/12.5kg
    300 Double Unders
    50 Wall Balls, 9/6kg
    300 Double Unders

    Goal
    Sub 14 min

    C,
    3 rounds for quality of:
    20 Hollow Rocks
    Bird Dog, L 30 secs/R 30 secs
    5 Wall Planks
    10 Hip Extensions

  • Run GHD Run Workout

    5.8km juoksu
    150ghd vatsaa
    5.8km juoksu

  • Torstai 13.4.23. BASIC Workout

    Warm Up
    2 rounds
    1:30 cardio machine
    10 gtoh with plate
    10+10 plate halos
    5+5 plate windmill

    10 scap pull ups + 5 kipping knee raises
    then 2 rounds
    5 barbell deadlifts
    5 barbell muscle cleans
    5+5 barbell front rack step back lunges

    Metcon
    Today workout 30-40 min for quality
    2:00 easy cardio
    5 Power cleans (light weight)
    5+5 Plate Windmill (light)
    10 db snatches alt hand
    5+5 Single arm db oh lunge walk steps (light/moderate)
    10 kipping knee/leg raises

  • SKILL Workout

    Ring MU skill

    E2MOM 5 rounds
    1-3 Ring MU
    8-12 burpee

  • Takakyykky Strength

    4x3 noin 80-90%

  • Endurance WOD Workout

    4 sets for consistency (2 each):
    A. 7 min amrap:
    21/17 cal row
    14 KB swings
    7 pull ups

    B. 7 min amrap
    21/17 cal bike
    14 box jumps
    7 DB burpees

    3 min rest after each round.

  • Conditioning 40min Workout

    2 min/movement
    8 min/ round, 5 rounds
    40min total

    1. Ski 1.45 or 30cal
    2. STOH 5 reps every 30s. 65% 1rm push press
    3. Ski 1.45 or 30 cal
    4. GHD 6-7 reps every 30s.

    Total reps/cals
    300cal ski erg
    100 STOH
    120-140 GHD