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

  • Main site Wednesday 220914 Workout

    5 rounds for time of

    15 push jerks
    12 chest-to-bar pull-ups
    9 sumo deadlift high pulls

    ♀ 65 lb ♂ 95 lb

  • MAYFLY PRO TRACK Workout

    A,
    Weighted Pull-up 3-3-3-3-3

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

    Find a heavy set of 3.
    --then--
    4x 3 within 15% of heavy

    B,
    Teams of 3 - for time:
    100 Ring Muscle-ups
    100 Kettlebell Hang Clean & Jerks, 24/16kg
    Sled Push, pick load, 1000 m

    Sled Push- moderate

    Accumulate the total reps in any order.

    Complete in teams of 3. Share the work any way you like.

    One person works at a time while the other 2 rest.

    Goal
    25 mins

    C,
    3 rounds for quality of:
    8 L/8 R Single Arm Dumbbell High Pulls, pick load
    20 Band Pull Aparts
    10 Scap Push-ups

    Single Arm Dumbbell High Pulls- light

    Rest as needed between rounds.

  • 17.9.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

  • Lauantain WOD Workout

    Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
    RPE 7

    1. Landmine snatch x 8 o/v
    2. Vaihtoaskellus tasolle x 20 o/v
    3. Russian get up x 8
    4. Wall ball x 10
    5. Ergo 22 cal
    6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
    7. Kylkitiputukset sivulankusta x 8 o/v
    8. Tikkaat x 4

    AMRAP 40min

  • 15.9.2022 Swim Or Total Rest Workout

    Warm Up 150m easy Swim

    Main Swim:

    17 x 75m

    Rest 1:00 between

    Cool Down

    150m easy swim

  • Muscle & Power, AV1 Strength

    Weighted reverse lunges 4x14 reps

  • 16.9.22 KUNTO Workout

    triple ”Baseline”
    every 9min x3

    500m row
    40 air squats
    30 abmat sit ups
    20 push ups
    10 pull ups

    tavoite VÄHINTÄÄN 1min lepoa kierrosten välissä. Skaalaa soutumetrejä/toistoja tarvittaessa

  • WARM UP Workout

    2 Rounds:
    40 m shuttle run
    30 DU (or DU practice)

    THEN

    2 Rounds with a barbell:
    10 Good mornings
    10 Lunges
    5 Behind the neck presses

    2 Rounds of gymnastics shoulder
    flow

  • WARM UP Workout

    3 Rounds:
    45sec. Row/Bike/Ski/Run
    (faster pace with each round)
    10m crab walk
    5 Inchworms with push up
    10m pig walk

    Banded thoracic flow

  • WOD 15/09/22 Workout