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 27.9 Workout

    HUOLTO
    Dynaaminen liike
    2 kierrosta
    2 min / liike
    30. siirtymä

    1. Stepperillä selän rullaus KK
    2. Skorpionikierrot
    3. Seinällä toispolviseisonassa rintarangan kierrot
    4. Lonkan kierrot - kurotus
    5. Cat - cow + sivuttain taivutukset
    6. Kyykkyssä käden avaukset + käänteinen tuulimylly

    JRV
    Jännitys-rentoutus-venyttely
    2 min liike/puoli
    10s. venytys - 5s. jännitys
    1. Reiden lähentäjät seinällä
    2. Takareisi kuminauhan kanssa
    3. Etureisi kuminauhan kanssa vatsamakuulla
    4. Leveä selkälihas seisten kuminauhalla
    5. Rintalihas seisten seinällä

  • EMOM Ride n’ Snatch Workout

    EMOM30

    Power snatch *5
    Bike 15cal
    Rest

    Have fun, not allout

  • Deadlift and bar over burpee Workout

    21 - 15 - 9 - 15 - 21

    Rx 65/ 100 kg

  • HS Skill Work Workout

    7 sets:
    HS-walk
    - As many tries as you can
    - Rest as needed
    ———————————————————————
    2 sets:
    Max HS Steps
    - Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
    - Goal at least 20 steps / set (1=1)
    - Rest as needed btw sets
    ———————————————————————
    3 sets:
    Max effort HS, hands (forearms) against the box
    - Rest as needed
    ———————————————————————
    2 sets:
    HS-walk
    - As many tries as you can
    - Rest as needed

  • Deadlift 5-5-5 Strength

    A: Snatch
    B: Deadlift 5-5-5
    C: Sissy squats 3set
    D: CGBP 3x5
    E: Strict chin ups 3set

  • Keskiviikon Gymnastics Workout

    Blokki 2 Viikko 1 (RPE7)

    A1 Skin the cat 4x3 (RPE8)
    A2b Jefferson Curl 2
    ~2 min

    B1 Arc ring row 4x6 (RPE7)
    B1b Wall bridge 4 (RPE7)
    ~ 2min

    C1 FG ring high hold 10s
    C2 Kylkitaitto seisten kuulalla 8 o/v
    C3 L-nostot päälläseisonnasta RIR3
    C4 Leuanveto x 8 (RPE 7)

  • 29.9.2022 Unbroken Workout

    Practice Free HSPU + HS Walk

  • 29.9.2022 Unbroken Workout

    AMRAP 6

    20 TTB
    10 Box Over Burpees 24/20"
    5 BMU
    10 GTOH 80/55kg

  • MAYFLY PRO TRACK Workout

    A,
    Box Squat 1x1

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

    B,
    5 rounds for time of:
    5 Back Squats, 125/84kg
    10 Dumbbell Floor Press, 32,5/22,5kg
    5 Ring Muscle-ups
    10 Toes-to-rings

    Goal
    Sub 18 mins

    C,
    3 rounds for quality of:
    Banded Plank Hold, 30 secs
    Arms Overhead Hip Hinge Hold, 20 secs
    L-Sit Hold, 10 secs
    Rest 2 mins

  • 20220926 Workout

    WOD 20220926

    Warm up:

    5 min run

    3 rounds:
    5 chin ups
    10 push ups
    20 lunges

    Wod:

    4 ROUNDS:
    15 burpees
    15 pull ups
    15 burpees
    25 push ups
    15 burpees
    35 air squats

    Finisher:

    20-18-16-14-12-10-8-6
    Crunches
    Flutter kicks
    Leg lifts

    Cool down:

    5 min run
    Stretching movements
    Hydrate
    Recovery