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

  • CONDITIONING Workout

    “Thrusters met Prowler and
    Farmer”

    12min AMRAP:
    6 Thruster
    20m Prowler Push (10+10m)
    20m KB Farmers Carry (10+10m)

    RPE 4 to 5

    Loadings:
    Thrusters:
    Rxd: 70/45kg, Masters: 50/35kg,
    Tailored: 40/30kg

    Prowler: medium loading, should
    be able to go non-stop

    Farmers Carry:
    Rxd 32/24kg,
    Masters: 32/24kg,
    Tailored 24/16kg

  • Sunnuntaiwod Beast2F Workout

    4 kierrosta 1min/piste, kierroksen perään 1min tauko
    A) Airbike
    B) Wall ball
    C) Skierg
    D) Push-up
    E) rest

    Tavoite saada saman verran kaloreita/toistoja koka kierroksella

  • STRENGTH Strength

    Alternate between A&B for 5
    rounds, rest 1-2min between
    movements.

    A) 3 Bench Press.
    B) 6 Prone KB/DB Row, tempo
    30X2 (3sec negative, explosive
    up, 2sec hold at the top)

    RPE 4+
    Add 2,5-5%or 1-2 reps compared
    to last week

  • Sunnuntaiwod Beast2F Strength

    Back squat
    10x50%
    8x60%
    6x70%
    4x80%
    2x90%

    Front squat
    5x5 at 70%

  • Juokse ja kyykisty Workout

    AMRAP 12 min ( 3 x 4 min. settiä)

    10 viivajuoksu + lattian kosketus
    4 hang snatch / 15 kg BB
    Wall ball / 9 kg ( loppuaika ~ 9 toistoa)

    2 min. treeniaikaa, 2 min. taukoa ennen uutta settiä

  • Bench press 3x3, 2x10 Strength

    Bench press 3x3, 2x10

  • Main site Wednesday 220914 Workout

    5 rounds for time of

    15 push jerks
    12 chest-to-bar pull-ups
    9 sumo deadlift high pulls

    ♀ 65 lb ♂ 95 lb

  • MAYFLY PRO TRACK Workout

    A,
    Weighted Pull-up 3-3-3-3-3

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

    Find a heavy set of 3.
    --then--
    4x 3 within 15% of heavy

    B,
    Teams of 3 - for time:
    100 Ring Muscle-ups
    100 Kettlebell Hang Clean & Jerks, 24/16kg
    Sled Push, pick load, 1000 m

    Sled Push- moderate

    Accumulate the total reps in any order.

    Complete in teams of 3. Share the work any way you like.

    One person works at a time while the other 2 rest.

    Goal
    25 mins

    C,
    3 rounds for quality of:
    8 L/8 R Single Arm Dumbbell High Pulls, pick load
    20 Band Pull Aparts
    10 Scap Push-ups

    Single Arm Dumbbell High Pulls- light

    Rest as needed between rounds.

  • 17.9.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Lauantain WOD Workout

    Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
    RPE 7

    1. Landmine snatch x 8 o/v
    2. Vaihtoaskellus tasolle x 20 o/v
    3. Russian get up x 8
    4. Wall ball x 10
    5. Ergo 22 cal
    6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
    7. Kylkitiputukset sivulankusta x 8 o/v
    8. Tikkaat x 4

    AMRAP 40min