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

  • Päivän treeni 9.12 Workout

    LÄMMITTELY
    Amrap 10
    10 Air squat
    10 (5+5) Käsien liutus seinällä
    10 (5+5) Lankussa kierrot
    10 (5+5) Jalan ja käden vastustus
    10 Lantionnosto

    • Rannejumppa
    • Ojentajan/rintaranka liikkuvuus

    VOIMA
    Etukyykky
    4 x 8-12 toistoa
    1-1,5 min lepo sarjojen välissä

    METCON
    Circuit
    3 kierrosta, 40s./20s.
    • Roikunta
    • Boksille askellus
    • Kumpparin kierto
    • Räkkikyykky

  • The mix Workout

    Min 0-12 Box 04200 ”braketrough”

    5 Rounds
    7 pull up
    9 wall ball 9/6 kg
    11 burbee

    Min 12-15 1RPM of complex

    Clean+hang clean+jerk

    Min 15-21 AMRAP

    10cal echo bike
    10m handstand walk
    2 BMU

    Osion 2 (1RPM) saa aloittaa heti kun osio 1 on suoritettu. Osion 3 voi aloittaa vasta minuutilla 15.

  • MAYFLY PRO TRACK Workout

    A,
    1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk 1-1-1-1-1

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

    5x(1+1+1+1)

    After warming up, take 5 sets to find your max weight for the complex for today.

    B,
    5 rounds for time of:
    3 Squat Cleans @102/70kg
    15 Kettlebell Swings @24/16kg

    Once you complete the 5 rounds, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

    Goal: sub 10 mins

    C,
    Ring Dips 5x8

    Rest as needed between sets.

    Perfect reps. Add weight if this is easy.

  • Deadlift From Blocks Strength

    In 20min, build to days heavy:
    4 rep Block Deadlift
    - Just above the knee
    - Deadstop lifts

  • 31.12.2022 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

  • Polkujuoksu, kahvakuula & mäkivedot Workout

    Maukan treenit 75 min

  • Shoulder press 2x6, 1x7 Strength

    Shoulder press 2x6, 1x7

  • Fredag 20/8 2021 Workout

    BB Front rack walking lunges 5x12steps
    +
    100 Shoulder press for time 20/15kg
    Every time you drop the bar 10 burpee penalty.

  • Jumppa Tiian makuun Workout

    For time / kaverin kanssa tai ilman
    By in 150cal soutu

    6kierrosta
    CINDY

    4kierrosta
    8 käsilläseisonta punnerrus
    15 swing

    3kierrosta
    15 boxia
    12 Riipusta rinnalleveto kyykkyyn

    2kierrosta
    20 wallball
    30ttb

    50burpee

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    Run, 1200 m
    -- then --
    12 rounds of:
    4 Strict Handstand Push-ups
    8 Chest-to-bar Pull-ups
    12 Air Squats

    Wear a 9/6kg vest!

    Goal: Sub 25 mins

    B,
    Every 1 min for 10 mins do:
    Row, 300/250 m
    Rest 1 min

    Goal: Complete the distance before each min is up.

    C,
    3 rounds for quality of:
    8 L/8 R Tempo Dumbbell Strict Press, pick load
    10 Tempo Bent Over Flies, pick load
    Reverse Grip Hang, 30 secs

    Tempo- 3 secs up and down