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

  • Myöhäisillan mökkireeni - älä tee ennen 21:30 😀 Workout

    2-3x

    10 devils press
    10 alternate v-ups
    10 + 10 arnolds press
    10 + 10 DB press

  • Päivän treeni 22.1 Workout

    LÄMMITTELY
    3 x 40s./10s.
    • Eturäkkikanto
    • Takareiden venytys liikkeessä
    • Tarjoilijakävely
    • Kobra - Lapsen lepoasento
    • Lonkan ulko- ja sisäkierto
    • Kyykky - takareisi pumppailu
    • Etuketjun avaus askelluksella

    VOIMA, KYYKKY
    Emom 23
    1) Rack kyykky x 10-12
    2) Hidas vuorikiipeilijä x 10-12
    3) Askelkyykky x 10-12
    4) Supermies boksilla x 10-12
    5) Takakyykky kepin/tangon kanssa x 10-12
    6) Lepo

  • MAYFLY PRO TRACK Workout

    A,
    Squat Clean 2-2-2-2-2

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

    B,
    For time:
    200 Double Unders
    80 Kettlebell USA Swings@24/16kg
    60 Wall Balls@9/6kg
    30 Toes-to-bars
    3 Legless Rope Climbs

    Goal: Sub 15 min

    C,
    3 rounds for quality of:
    10 Alternating Landmine Rotations, pick load
    10 L/10 R Paloff Press, pick load

    Rest as needed between rounds.

  • Weightlifting Workout

    A: Snatch pull+ hang power snatch + squat Snatch 4x3
    B: Power clean + double squat clean 3x3
    C: Double split jerk from rack up to heavy

  • 31.12.2020 Workout

    Uuden vuoden wod by Kia-Kinkki 🤰🥳💥💣

    Buy in 2021 kg (dl, bs, fs...)

    30 cal ski
    29 slamball
    31 cal row
    30 db snatch @15kg
    31 cal bike
    30 box step over
    31 cal ski
    31 kb swing
    30 cal row
    31 burpee
    30 cal bike
    31 wallball

    Cash out 2020m assbike

  • Gymnastics + strength Strength

    125 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1 + 4x2

    2.Strength
    A. Weighted chin up
    4x3
    - New set every 2 minutes
    - 12 kg

    B. Strict pull & push capacity - for quality:
    15-9-6-3
    Strict chest to ring pull ups
    Strict HSPU > knees on 24" box

    3.Conditioning
    Row progression
    - Not done

  • Aerobic Conditioning Workout

    45-90min. Easy aerobic pace
    * Row/Bike/Run/Ski
    * Mix any way.

  • Kettlebell Workout

    A,
    4 sets of :
    Kb halo 5/5
    One arm swing 5/5
    Alternating swing 5/5/
    Windshield wiper 5/5

    Rest 1 mins between sets
    Increase weight in each set if form allows

    B,
    Partner Wod

    Amrap 10 mins
    4 Snatch + 4 OH reverse lunge each Side @20/12kg
    Relay style ( one person complete a full round, then change)

    3 mins rest

    Amrap 10 mins
    3 Clean + 3 front squat + 3 push press each Side
    Relay style ( one person complete a full round, then change)

  • 4 Rounds for Time Workout

    4 Rounds for Time
    6 Deadlift
    6 Thrusters
    10 Box Jumps
    20 Butterfly Sit Ups

  • Strenght+Plyometrics Workout

    Sttenght:

    1.)Plate Drag-20mx3
    -rest 3min between sets
    2.)Reverse plate drag-20mx3
    -rest 3min between sets

    Plyometrics:

    Side Single leg jump on box
    -rest 3min between sets

    Broad jump
    4x3 reps
    -rest 30-60s between