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

  • DB 350 Workout

    50x DL with 2x DB
    50x Box Jump
    50x Squat with 1-2x DB
    50x Burpee
    50x Walking Lunge
    50x Shoulder Press with 2x DB
    50x Sit Up

  • 31.7.2020 WOD Workout

    EMOM 5
    1 x Jerk Behind Neck + Jerk@40-50%

  • Assbike, GHD, D-Ball and pullups Workout

    25 MIN AMRAP

    • 20 cals @ assault Bike
    • 10 GHD Situps
    • 10 D-Ball over Shoulder 50kg
    • 10 Pullups

  • Core, condition&sweaty mtcn Workout

    A.
    5 sets:
    45s On / 15s Off
    1. Bike
    2. Row
    3. Ski
    4. Row
    5. Bike
    90s rest btw sets

    B.
    For time:
    100 DU
    2 rounds of
    40 TTB
    40 Cal Bike-erg
    100 DU
    Timecap 14min (or finish)

    C.
    10min EMOM
    5 Bar MU (1-5)
    15 Push-up

    D.
    Tabata’s:
    1. V-ups/twisters
    2. ”Side crunches” (leg raises) left/right

  • D. Body armor Workout

    EMOM 9

    Min 1: 20 supermans
    Min 2: 0:45 wall holds
    Min 3: 0:30 HS hold against the wall

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1x1

    Use the heaviest weight you can for the set.

    Find a 1RM for the day.

    B,
    Incline Dumbbell Press 15-15

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

    C,
    Close Grip Bench Press 10-10

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

    D,
    Banded Tricep Press Down 10-10

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

    E,
    Curl Grip Barbell Row 10-10

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

    F,
    For time:
    Run, 800 m
    40 Goblet Squats, 32/24kg
    Farmer Carry, 24/16kg, 400 m
    40 Goblet Squats, 32/24kg
    Run, 800 m

    Wear a 9/6kg lb weight vest if you want an extra challenge!

    Goal: Sub 20 min

    G,
    3 rounds for quality of:
    10 Lateral Raises, pick load
    10 45 Degree Raises, pick load
    10 Front Raises, pick load

    Rest as needed between rounds.

  • C. Strongman conditioning Workout

    AMRAP 8

    5 sb clean 150lbs
    5 burpees over sb

  • Päivän treeni 19.11 Workout

    KEHONHUOLTO

    Aktiivinen
    Fasciakalvot
    2:00/liike
    Jalkapohja fascia pallolla oik.
    Jalkapohja fasciapallolla vas.
    Selkä seinällä fascia pallolla oik.
    Selkä seinällä fascia pallolla vas.
    Pakara fascia pallolla oik.
    Pakara fascia pallolla vas.

    Flow 60s./liike
    Rintarangan avaus seinällä oik.
    Rintarangas avaus seinällä vas.
    Etulinjan avaus kepillä askelluksen kanssa
    Konttausasennossa rintarangan kierto
    Käden liutus lapsen lepoasennossa
    Jalan ojennus ja koukistus selin oik.
    Jalan ojennus ja koukistus selin vas.

    Passiivinen
    2:00/liike
    Alaselän rentoutus boksilla
    Jalan kierto selin oik.
    Jalan kierto selin vas.
    Pakaran venytys seinällä
    Lisko kierrolla oik.
    Lisko kierrolla vas.
    Käden kurotus ristiin etuviistoon konttauksessa oik.
    Käden kurotus ristiin etuviistoon konttauksessa vas.
    Puppy pose
    Ojentajan venytys oik.
    Ojentajan venytys vas.
    Lähentäjän venytys seinällä

  • Perusjyyni Workout

    40min emom:
    1) 3-5 bar mu
    2) 2-3 D-ball ground to shoulder
    3) 2-3 rope climb
    4) rest

  • C2. Strongman Workout

    4x 3 Anderson squats