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

  • 13.5.2021 Workout

    EILINEN tai

    Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

    Kävelyä 5 min
    Hidasta juoksua 5 min + Reipasta juoksua 200 m
    Kävelyä 200 m + Kovaa juoksua 150 m
    Kävelyä 200 m + Spurtti 100 m
    Kävelyä 200 m + Reipas spurtti 50 m
    Kävelyä 200 m + Kova spurtti 30 m
    Kävelyä 200 m + Kova spurtti 30 m
    Hidasta juoksua 5 min
    Kävelyä 5 min

  • DL 4 x 10 Strength

    Four rounds, Work for AHAP

  • Kulmasoutu tangolla 5 x 5 Strength

    Kulmasoutu tangolla 5 x 5 toistoa nousevin painoin.

  • Bench press 3x5 Strength

    A: Bench press 3x5 @82,5%, Amrap sista setet
    B1: Lat pull downs 4x5
    B2: Seated shoulder press 4x5
    C1: Reverse db flys 2set
    C2: BB skull crashers 2set

  • Snatch, power snatch and ohs Workout

    Every 1:30 for 15 minutes

    First 5 rounds (0:00-7:30):
    2 snatch

    Second 5 rounds (7:30-15:00:
    1 power snatch
    3 over head squat

  • Mukavaa sykettä Workout

    4 rounds for time:

    30 du
    20 cal ergo
    10 weighted box over (double dumbbel)
    20 russian twist

  • AB - 3 Workout

    For max calories:
    3 minutes of Assault Bike

    This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

  • Saturday Extra Workout

    1) Clean pull + squat clean 40-50-60-70-80-90 kg technique

    2) 6 rounds: 5 negative hspu + 50 DU

    3) 6 rounds:
    10 box over jump
    10 cal row
    10 abmat
    IGYG rundit ja vauhdilla.

  • Warm up and strength Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 DB press

    4 rounds for quality
    20 barbell curls
    15 tricep extensions with DB
    10 strict press
    1:00 plank

  • MAYFLY PRO TRACK Workout

    A,
    2 Banded Deadlifts, pick load

    Every 1 min for 10 mins.

    Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep.

    B,
    For quality:
    3x6 L/6 R Eccentric Bulgarian Split Squats
    Standing Hamstring Stretch, 1 min
    Kneeling Glute Stretch, L 1:30/R 1:30
    2x10 Tempo Squats, pick load
    200 Seated Banded Leg Curls
    Banded Lateral Walk, 2x L 15m/R 15m
    -- then --
    3x6 L/6 R Eccentric Dumbbell Pull Overs, pick load
    Pec Stretch, L 1:30/R 1:30
    Roll/Smash Upper Back, 2 mins
    2x10 Tempo Strict Press, pick load
    35 Ring Rows
    2x15 Rear Delt Raises, pick load

    Eccentric Bulgarian Split Squats- 6 secs negative and regular return
    Tempo Squats- 3 secs lowering and rising
    Eccentric Dumbbell Pull Overs- 6 secs negative and regular return
    Pec Stretch, 3 mins
    Roll/Smash Upper Back, 2 mins
    Tempo Strict Press- 3 secs rising and lowering