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

  • Loputon Loppiaisjumppa Workout

    Loputon Loppiainen:
    Buy in: EMOM 5min
    2 wall climbs
    Rest 1min, then:
    "Death by: burpee-air squats"
    EMOM for as long as you're "dead" :)
    Min 1: 1 burpee + 1 air squat
    Min 2: 2x 1burpee + 1 air squat
    Min 3: 3 x 1 burpee + 1 air squat
    Min 4: 4reps
    Min 5: 5 reps
    Etc....
    You must complete full burpee (stand tall +jump) and then do the full air squat (finish by standing tall) before starting the second burpee.
    Continue until you're not able to perform the reps required. Don't give up too easy!!
    Rest 1min, then:
    Cash out: EMOM 5min
    2 wall climbs

  • Ihan pihalla osa 2 Workout

    4 kierrosta:
    60sek kb squat 16kg
    60sek devils press 2x6kg
    60sek kb rive vuorokäsin 16kg
    60sek kb ohs 12kg
    60sek lankku

    Kierrosten välissä 2min huili.

  • Metcon tuesday Workout

    A: 8min emom: 3x plyo push ups
    B: Snatch balance 3-3-3-3-3
    C: 5rft
    15cal renegade bike
    10 Thrusters @20kg
    5 push ups
    20m farmers carry @30kg dbs

  • 3 KIERROSTA AIKAA VASTAAN, TIME CAP 12MIN Workout

  • 3× viikossa päivä 1 korona ajan reeni Strength

    A.) Tempaus alku harjoitus
    5×5
    Tall snatch (kevyt paino, aloita liike käsillä ja jatka nopealla alle menolla)
    B.) Tempaus pysäytyksellä polven korkeudelta
    5×2 @65-70% 1rm ,alkaa tanko maassa
    C.) Tempaus riipusta polven alta
    5×2 70-75% 1rm , alkaa tanko lantiolla
    D.) Taka kyykky
    Lämmittele/korottele 10 sarjoilla noin RPE 7 painoihin (kevyt/keskiraskas). Salin taululta löytyy RPE taulukko ja lämmitely/korottelu sarjoja ei kannata tehdä kolmea enempää. Sitten tee 2×10 5-10kg kevyemmällä painolla.

  • The Hotel Room Workout

    20 rounds for time:

    5 push ups
    5 sit ups
    10 air squats

  • MAYFLY PRO TRACK Workout

    A,
    Week 1
    Bench Press 1x5 at 65% 1RM
    Bench Press 1x5 at 75% 1RM
    Bench Press 1x5+ at 85% 1RM

    Rest as needed between sets.

    B,
    50-35-20 reps, for time of:
    Bike Calorie
    Burpee

    The regular test for this would be a 10 min effort for max calories. Results being the following:
    Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
    Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
    Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioning

    Goal: Sub 15 min

    C,
    Complete as many rounds as possible in 6 mins of:
    Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
    Banded Lateral Walk, L 7,5m/R 7,5m
    10 L/10 R Banded Hip Extensions

  • MAYFLY PRO TRACK Workout

    A,
    Hang Clean & Jerk 2-2-1-1-1

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

    B,
    Teams of 3 - For time:
    Med Ball Run@9/6kg 800 m
    60 Deadlifts@143/102kg
    40 Strict Handstand Push-ups
    20 Back Squats @143/102kg
    10 Rope Climbs

    Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

    Goal: Sub 20 min

  • Pull ups Strength

    Weighted chin up
    4x3 @ 17.5 kg
    Pull up
    3x10

  • Bench press Strength

    5 x 4 reps @ 55 kg