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

  • Ode - fixing yesterdays flaws ARMS Workout

    For plus-size beginners

    Warm up 5 mins
    40 jumps rope-skipping
    line running 5 back and forth.
    repeat.

    AmRap 25 (Copy from
    Miia S.)
    * PB thrust both hands, 1/2 RW (=7,5 kg), 7x
    * PB clean, one hand at a time, 7x/ side
    * push ups, low bar, 14x

    Already dying on round 3, personal best in 6 rounds.

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 5-5-5-5-5

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

    B,
    5 rounds for time of:
    15 USA Kettlebell Swings@32/24kg
    15 Burpees

    Goal: sub 10 mins

    C,
    Pigeon Stretch, 90 secs/side
    3x6 Eccentric Dumbbell Flies- 6 secs lowering
    Banded Lat Stretch, 90 secs/side
    3x6 Eccentric Cossack Squats- 6 secs lowering

  • samin ja jaken pena #3 Strength

    1x6, 2x5, 2x4

  • Power clean Strength

    A: Weighted trap bar jumps 8x3
    B: Power clean 5x3
    C: Leg press 4x8
    D: Seated calf raises 3x12

  • Muscle & Power, AV1 Strength

    Front squat 3 RM, then 3x3 @ 90%

  • Gymanstic Workout

    Salitreeni

    Lämmittely
    AMRAP 8
    20m karhukävely
    10m rapukävely
    10m mittarimato, ei punnerrusta
    5 x lapaveto roikkuen
    5 x kip swing
    5 x rengassoutu

    EMOM 10
    2-10 Kipping pull up + shuttle run to 50sec
    - leukojen jälkeen lähde tekemään viivajuoksua, juoksua tehdään kunnes 50sek mennyt, eli 10 sek taukoa ennen leukoja
    - kippileukojen tilalla voit harjoitella kippileukaa tai tehdä tiukkoja leukoja, kumpparit apuna tiukoissa leuoissa

    EMOM 20
    1. 10-20 hollow rocks
    2. 5-10 banded ice cream maker
    / vaihtoehtona 10-20sec pull up top hold, leuka tangon päällä pito

    1. 5-15 supinated ring row
    1. 10-20 arch rocks
    2. Rest = 4 kierrosta

    Kotitreeni

    Lämppä:
    AMRAP 8
    5 push up to down dog
    5 mittarimato, ilman punnerrusta
    5 crab extension

    10 + 10 yhden käden kumpparisoutu

    EMOM 12
    1. 2-10 tiukka leuanveto/ kulmasoutu / raskas kumpparisoutu
    2. 5-10 up & down, tarkoitus saada sykettä ylös

    EMOM 20
    1. 10-20 hollow rocks
    2. 20-30 banded biceps, nopeat toistot

    3.5-15 supinated Band row

    1. 10-20 arch rocks
    2. Rest = 4 kierrosta

  • martin bell Workout

    For Time
    2000 meter Row
    100 Deadlifts (bodyweight)
    50 Thrusters (43/30 kg)
    1000 meter Row
    100 Overhead-Touch Push-Ups
    50 Pull-Ups
    500 meter Row
    100 AbMat Sit-Ups
    100 Wall Ball Shots (20/14 lbs)

    Overhead-touch push-ups require the athlete to perform a hand-release push-up (aka: press-up), where when the chest is on the ground and hands are released from the floor, athlete must touch both hands together behind the head. With hands back on the floor, push up with arms fully extended and core tight to complete one rep.

  • Rest day Workout

    Rest day
    50 min massage

  • Backsquat 5x5 Strength

    5x5 /3min
    80-85%

  • Bench press 5x2 Strength

    Bench press 5x2