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 8.2 Workout

    LÄMMITTELY
    2 kierrosta
    • Roikunta 40s.
    • Lapaveto ylhäältä 40s./puoli
    • Pallof punnerrus 40s./puoli
    • Käsien liutus ylös 40s.
    • Pystypunnerrus seinällä 40s.
    • Toiminnallinen askelkyykky 40s./puoli

    VOIMA
    Leuanveto 3 x 8-10, lepo 1:30
    Valitse joku näistä variaatioista:
    Vaakasoutu
    Leuanveto avustettu jaloilla
    Leuanveto kuminauhalla

    AMRAP 12
    12 Stepperin/boksin ylitys
    12 Etuheilautus
    12 Kapea/leveä kyykky
    30s. Lankku + olkapääkosketukset

  • 8.2.2022 Workout

    For time:

    42-20-18

    Wallball 20/14p
    Hand Release Push Ups
    Calories Row

    ( 15 - 20 )

  • Maastaveto 6x10 Strength

    Maastaveto
    6x10

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for time of:
    Run, 400 m
    Row, 500 m

    Goal: Sub 24 mins

    B,
    3 rounds for quality of:
    Seal Walk, 7,5m
    10 Perfect Push-ups
    Chin Over Bar Hold, 15 secs
    10 Ring Rows

  • Clean complex Workout

    A: Clean complexx5 (2x oc + 1c&j)
    B: Lat pull downs 3set
    C: For time: 50 alternating Kb Snatch

  • WOD 08/02/22 Workout

  • Emom10/Hang powersnatch+powersnatch Strength

    -hang+floor (tng)
    Build up 75-85%

  • Bench Press Day Workout

    EMOM 10:
    1. 10 Banded DB Bench Press
    2. 50% of day's max Chin Ups

    Ennen EMOMIA:
    Bench Press 1RM in 10min.
    Then, find max reps in Strict Chin Up in 5min

  • Conditioning Workout

    Partner WOD

    AMRAP 10
    250m row each person
    20 Kb USA swing each person @24/16kg
    250m row each person
    20m/arm Kb overhead carry each person@24/16kg

    3 mins Rest

    AMRAP 10
    8 Burpee over rower each person
    16 Cal row each person
    8 KB squat clean each person @24/16kg
    16 V -up each person

    3 mins Rest

    In 10 mins (Split as You wish)
    Complete the following :
    150 Double under ( optional: 3 mins Amrap DU)
    100 Bodyweight lunge (total reps)
    50 Push up
    Remaining time : Max rep rope climb
    Goal : 1+ rope Climb

  • ”The unbroken” Workout

    3rnds for time

    400m ski
    18 DBS @12,5kg
    12 Pull ups
    Goal 8-13min
    Time cap 15min