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

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 40 mins, alternating between:
    Bike Calories
    10 Med Ball Sit-ups @9/6kg + 5 Strict Pull-ups
    Row Calories
    10 Wall Balls @9/6kg + 5 Med Ball Push-ups

    Bike Calories/Row Calories- moderate pace

    Goal is to have a relatively low intensity workout with a steady and very doable pace. Adjust loading if needed.

  • Sb Condition Firce Tiger Workout

    Amrap 8

    9 Holowrocks
    6 Mountain climbbers
    3 Push-press

    Rest 1 minute

    Amrap 8
    12 shuttleruns
    8 sit-ups
    4 Strict TTB

    Rest 1 minute

    Amrap 6

    9 Holowrocks
    6 Mountain climbbers
    3 Push-press

    Rest 1 minute

    Amrap 6
    12 shuttleruns
    8 sit-ups
    4 Strict TTB

  • Onsdag 11/11 2020 Workout

    Every 90 sec for 12 min (4 sets):
    1: Bar MU x3
    2: Bear Crawl x 30 seconds + Broad Jumps x 5
    +
    E4M for 32 min(8 sets)
    500/400 Meter Row
    16 KB Swings
    8 Dips

  • Football 6 Strength

    A: 8min emom
    Alternating jumping styles
    Triple jump
    Kneeling jump
    Kneeling jump to horizontal jump
    B: Deadlift 5rm
    C: strict chin ups 3xMax
    D1: leg curls 3set to fail
    D2: Forward leaning bb rows 3set
    E1: BB biceps curls 2set to fail
    E2: Adductor machine 2set

  • Nanorosso 11.11.2020 Workout

    For time
    100 double under
    30 ctb
    30 ohs 50kg
    50 double under
    15 ctb
    15 ohs

  • Back squat Strength

    3x10
    Rest 2min...

  • OFF-SITE WORKOUT - Quality workout Workout

    Metcon(quality)

    30min for quality
    1min Wall sit
    10 Hamstring bridge walk
    30sec Hollow hold
    10 Blackburns
    30sec Handstand hold

    WARM-UP:
    3 rounds:
    20sec wall sit
    30sec puppy pose
    10 hamstring bridge
    5/5 quad stretch deadlift

  • Football 5 Strength

    A: Back squat 3x5
    B: benchpress 3x5
    C: 10min amrap
    Burpees

  • Painonnosto, marraskuu, tempaus Workout

    Lämmittely
    3 kierrosta:
    A1. Zombi press 2 x 6 - 8
    A2. Sotss press 2 x 6 - 8

    Pääliikkeet
    Sarjat 3
    Palautukset: 120 sek
    B 1.Tempaus alle meno räkistä x 2 (vara 2 - 3)
    B 2. Tempaus pukeilta, polven yl. x 2 (vara 1 - 2)
    B3. Tempaus riipustusta polv. alap. + matala riippua + lattia 1 + 1 + 1 (vara 1 - 2)
    C. Takakyykky kontrastivoima 1 + maks reps, joss 1 kuorma vara 2 - 3 ja 3 minuutin jälkeen maksimi toistot noin 20 - 30 % kevyemmällä kuormalla.

    Esim. 140 kg ykkös nosto ja 110 kg maksimitoistot.

  • Yläkroppa 10.11 Workout

    3 rounds:
    10 Barbell row
    10 DB bench press

    3 rounds:
    10 db shoulder press
    10 kb swing

    3x legless rope climp