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

  • 25.3.2023 Workout

    EILINEN

    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

  • Conditioning / LM done on 17th Workout

    row 500m then
    Emom 12 (40/20s)
    1: SU - värään suuntan
    2: 4-8 strict chest to bar
    3: 8-12kg KB press (KB on väärin päin)
    4: sisäkierto kuminauhalla

    Emom 45
    (RPE6; zon 2-3 )
    1) 3x Power Clean @60/40
    2) 5 push up
    3) 8 air squat
    4+5) row/ski erg/bicke erg

  • MAYFLY PRO TRACK Workout

    A,
    Zercher Carry 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Specify distance in notes.

    5x 15m

    B,
    Single Arm Overhead Carry 1-1-1-1-1

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

    5x L 15m ft/R 15m

    C,
    4 rounds for max reps of:
    Partner 1 do:
    1 Rope Climb
    2 Shuttle Runs, 10 m
    1 Rope Climb
    Partner 2 do:
    AMRAP of:
    7 Dumbbell Squats @2x22.5/15kg
    7 Toes-to-bars

    Shuttle Runs- 10 meters down and back

    Complete in teams of 2. Switch once the last rope climb is complete.

    Goal: No more than :90 seconds on the climb and run segment

    D,
    4 rounds for quality of:
    Banded Lateral Walk, L 7,5m/R 7,5m
    15 L/15 R Side Lying Leg Raises
    Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

    3-4 rounds.

  • EMOM 32 Workout

    1. 5 Front squats
    2. 10 Db shoulder press
    3. 10 Box step overs
    4. 15 Ring row

  • 16.12.22 KUNTO Workout

    1.30 ON, 1.30 OFF x10
    Alt. A&B (5x molemmat)

    A)
    12 db push press
    15 abmat sit ups
    max burpees

    B)
    12 goblet squats
    15 kb swing
    max box jump overs

  • 19.1.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    MUSCLE SNATCH
    5x3@kevyt pal 2min

    --

    MUSCLE SQUAT SNATCH
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Conditioning Workout

    EMOM 40
    1. min : 6 Devil Thruster @2x15/10kg
    2. min : 12/10 cal skierg
    3. min : 6 strict Pull up
    4. min: 12/10 cal row

  • Basic skillz Workout

    Basic-Wod

    40min with a partner

    2 sets of kipping
    3-10 Hspu from box
    100m run
    2 sets of weelbarrowwalk
    10 knee raises
    100m run

  • DL 10x3 Strength

    @85%
    Rest 3min btw sets

  • Saippua Strength

    RM1 testi