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

  • Päivän treeni 25.4.23 Workout

    LÄMMITTELY
    Tekniikkatikkaat
    Liikkumiset tötsien kanssa

    CIRCUIT 1 - TASAPAINO
    2 kierrosta
    40s./puoli, lepo 15s.
    1. 1 jalan maastaveto kk
    2. Vaaka + kuulan vaihto kädestä käteen
    3. Askelkyykky sivuun + polven nosto lp kanssa

    CIRCUIT 2 - ASKELLUS & RYTMI
    3 kierrosta
    40s./liike, lepo 20s.
    1. Askelkyykky eteen sivulle taakse
    2. Vuorikiipeilijä vaihtohypyllä
    3. Lankussa jalkojen avaus vuorotellen sivulle

  • Sumo Deadlift Strength

    Muut teki cleaneja, minä maveja.

  • MAYFLY PRO TRACK Workout

    A,
    Hang Clean & Jerk 1-1-1-1-1

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

    Use work up method.

    Find your heaviest "perfect" set of 1.

    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:
    10 Clean & Jerks, 61/43kg
    50 Double Unders
    8 Clean & Jerks,
    40 Double Unders
    6 Clean & Jerks,
    30 Double Unders
    4 Clean & Jerks,
    20 Double Unders
    2 Clean & Jerks,
    10 Double Unders

    Goal
    Sub 10 mins.

    C,
    3 rounds for quality of:
    20 Parallette Shoot Throughs
    10 Pike Compressions
    Arms Overhead Hip Hinge Hold, 30 secs

  • Deadlifts and burpees Workout

    10 MIN AMRAP

  • Accessories Workout

    3 rounds for quality:
    10 Strict Dips (Rings or Dip setup)
    15 Strict Abmat Situps (hands next to head or across chest)
    15 Pulse Ups
    30 sec Copenhagen Plank (each side)
    20 Banded Double KB Front Rack Marches (1=1) (small band around your feet)
    - Rest 1-2min btw rounds

  • "APLIN" (HERO WOD) Workout

    20 rounds for time:
    6 Strict pull-ups
    20 Push-ups

    This Hero WOD is dedicated to PTE Timothy Aplin who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

  • optional active recovery Workout

    5 rounds for quality of:
    Row Calories, 3 mins
    Bike Erg Calories, 3 mins
    Ski, 3 mins
    mobility movement from below
    - green zone 65-75% HR

    Mobility:
    Round 1: 2 mins Couch Stretch L/R
    Round 2: 3 mins Wall Squat Stretch
    Round 3: 1:30 Banded Lat Distraction L/R
    Round 4: 2 mins Thoracic Spine Foam Rolling
    Round 5: 1 min quad roll e/s

  • Gymnastics / Pulling Strenght Workout

    3 unbroken sets for time:
    5 Strict Pull-ups
    right into 10 second "Active" Dead Hang
    5 Strict Pull-ups
    right into 10 second "Active" Dead Hang
    5 Strict Pull-ups
    - Rest 2min btw sets
    - Time includes ALL work including rest between sets.
    - The goal is to go each set unbroken, but If you cannot go unbroken that's fine. Complete all the work anyway

  • Zone 2 Cardio Workout

    20-30min of Zone 2.
    Choose btw a Row, Bike, Ski, Or Run (This should be EASY work!!!)

  • death by WORKOUT ★ Workout

    Death by, every minute on the minute
    1 sumo deadlift 30kg + 1 burpee (telineillä)