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

  • Wednesday Cool down Workout

    2-3 min light cardio
    1-2 min forearm streching R/L
    1-2 min banded bully R/L
    1-2 min banded tricep strech R/L

  • TFW Helsinki Week 4, Thursday Voima 2 Alakeho (19:00) Workout

    Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
    WARM-UP
    Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
    TFW VOIMA 1
    A1 KB SA Squat 3 x 5E (10kg all sets)
    B1 Dead lift 5 x 5 (max bar and 10kg)
    C1 KB Lunge Walk 3 x 5 E (8kg KB) Last Set: 10kg
    C2 KB SL RDL 3 x 5E (8kg KB) Last set: 10kg
    C3 TRX Knee Tuck 3 x 10
    COOL DOWN
    Deep breathing, mix of stretches and slower paced running/walking.

  • Max DU unbroken Workout

    Max DU unbroken

  • MAYFLY PRO TRACK Workout

    A,
    Split Squat 16-16-16-16

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

    4x8 L/8 R

    B,
    For time:
    50 Box Jump Overs @60/50cm
    60 Dumbbell Squats @2x32/20kg
    50 Toes-to-bars
    200 Double Unders

    Goal: sub 18 mins

    C,
    For quality:
    3x6 L/6 R Tempo Cossack Squats, pick load
    3x8 L/8 R Single Arm Incline Dumbbell Bench Press, pick load
    3x8 Negative Pull-ups

    Tempo Cossack Squats- 3 secs down and 3 secs up
    Single Arm Incline Dumbbell Bench Press- 3 secs down and 3 secs up
    3x5-8 Negative Pull-ups or Negative Ring Rows- 5 secs lowering and jumping up

    Complete each work set at an RPE of 6-8 out of 10.

  • Painonnosto, maaliskuu, työntö Workout

    Aktivaatioharjoitukset:

    1. Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
    2. Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3

    Liikkeet:
    A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
    A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
    C. Työntöveto (hidas lasku 60X0) 3 x 3

    Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

  • 3.2.2021 Russian Deadlift Workout

    Maastaveto 6 x 6 x 80%

    Soutua tai pyörailyä 15 min.

  • Bike, push press and burpees Workout

    15min amrap

    15cal bike
    15 push press 40kg
    15 bar over burpee

  • 4*2:2 берпи, жимовые швунги, максимум НКП Workout

    4*2:2
    *15 берпи
    *10 жимовых швунгов гантелей
    * максимум нкп до конца 2-х минут
    спрыгивая-отдых 3 ЦД

  • MAYFLY PRO TRACK Workout

    A,
    Week 9
    Clean & Jerk 1-1-1-1-1

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

    B,
    Complete as many rounds as possible in 12 mins of:
    20/17 Row Calories
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    Immediately into the next AMRAP...

    Complete as many rounds as possible in 12 mins of:
    20/17 Bike Calories
    5 Ring Muscle-ups
    14 Alternating Front Rack Reverse Lunge + Step-ups @34/25kg

    Immediately into the next AMRAP...

    Complete as many rounds as possible in 12 mins of:
    20/17 Ski Erg Calories
    15 Kettlebell USA Swings @16/12kg
    10 No Push-up Burpees

    C,
    Stretch

    Pec Stretch, 60-90 secs/side
    Couch Stretch, 2 mins/side
    Banded Lat Stretch, 60 secs/side
    Adductor Stretch, 90 secs

  • Måndag 1/3 2021 Workout

    Push press 2rm
    +
    3 rft
    15-12-9
    Box jump
    Push press 52,5/35kg
    2min rest between rounds