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

  • Deadlift Strength

    Find maxreps 95 kg

  • Power clean from blocks Strength

    Power clean from blocks

  • MAYFLY PRO TRACK Workout

    A,
    Hang Snatch 2-2-2-2-2

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

    B,
    "Bell"
    3 rounds for time of:
    21 Deadlifts 84/55kg
    15 Pull-ups
    9 Front Squats 84/55kg
    Goal: sub 12 mins

    C,
    Complete as many rounds as possible in 8 mins of:
    Double Kettlebell Overhead Carry, pick load,15m
    10 L/10 R Kettlebell Figure 8s, pick load
    15 Band Pull Aparts
    10 Banded AbMat Sit-ups

    Complete at an easy pace. Focus on quality of movement rather than rounds completed.

  • 27.1.2021 - Core, Push & Pull Workout

    Lämmittely:

    5min peruslämmittely laitteella (pyörä/soutu/juoksumatto)

    3 kierrosta:

    • 5 mittarimato
    • 10 punnerrus
    • 10 rengassoutu
    • 20s roikunta tangossa

    Treeni:

    3-4 kierrosta. Tee liikkeet liikepareittain suht lyhyellä palautuksella 15-20s max ja lepää tarvittava määrä liikeparien välillä.

    A: 10-15 dippiä (jos liian helppo, tee renkailla tai ota käsipaino jalkojen väliin)
    A: 6-10 leukaa myötäotteella (toistot sen mukaan, että jää 2-3 toistoa tankkiin. Jos tarvitsee, niin ota avuksi kuminauha)

    B: 10+10 Single Arm Kettlebell Bench Press with Straight Arm Isometric Hold (aloita eri kierros eri kädellä)
    B: 10+10 Contralateral Plank Dumbbell Row (Ota molemmat jalat maahan jos tarve)

    C: 15 Barbell Hollow Rock
    C: 15+15 Banded Chop (Alhaalta ylös, pieni pito lopussa. Ohuehko kuminauha)

    Videot:

  • 29.1.2021 Nuutti Workout

    3 RFT

    10 + 10 One arm OHS w/ KB 16kg
    30 Cal Echo Bike
    5 RMU

  • 29.1.2021 Nuutti Workout

    5 Rnds

    8 Weighted Dip
    5-8 Weighted Pull Ups
    10 Strict TTB

    Rest as needed btw movement

  • 29.1.2021 Nuutti Strength

    Bench Press, Narrow Grip

    5 x 4 x 75 - 80%

  • Snatch 8x2 Strength

    A: Snatch 8x2
    B: strict chin ups 1xMax
    C1: glute ham raise 2set
    C2: Ring rows 2set

  • 28.1.2021 Nuutti Workout

    75 min

    Pk Ergo (Row, Ski, Bike Ergo) Change as you like.

  • Warm up + WOD + abs Workout

    3 rounds
    10/8 cal bike or row
    10 air squats
    10 DB press

    Spend 5 mins warming up thruster weight

    WOD
    Every 10:00 for 30:00 (3 rounds)
    40/30 cal bike or 50/40 cal row
    30 thrusters 75/55
    20 burpees

    *sprint style rounds. Time Cap each round @ 7:00
    *pick a thruster weight that you can do 30 unbroken. This should be a light weight.

    Not for time:
    3 rounds
    15 weighted sit ups
    15 v ups