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

  • MAYFLY PRO TRACK Workout

    A,
    Complete as many rounds as possible in 9 mins of:
    9 m sandbag bearhug carry @50/35kg
    3 Sandbag Ground-to-Over Shoulders
    9 Air Squats

    B,
    For time:
    50 Thrusters @43/30kg
    300 Double Unders
    50 Wall Balls @9/6kg
    300 Double Unders

    Goal: sub 14 mins

    C,
    For quality:
    Monostructural Cardio, 10 mins
    3x6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
    Lateral Lunge Hold, L 1 min/R 1 min
    3x6 Eccentric Dumbbell Pull Overs, pick load

    Monostructural Cardio- easy pace bike or row
    Eccentric Bulgarian Split Squat + Rock Backs- 6 secs lowering
    Lateral Lunge Holds- L 45 secs-1 min/R 45 secs-1 min
    Eccentric Dumbbell Pull Overs- 6 secs lowering

  • DB Bench - Bicepcurl + Press - DB Fly Strength

    3*10, rest as needed

  • Pressi Strength

    3 x 8/2 min

  • Pn-reenit Workout

    Tempaus+vala 2 x 1+1
    34kg saakka, 36kg ei tänään irronnu, loppuun vähennys 30kg setti

    Rive+etukyykky+työntö 2x1+1+1
    30,35,40,44,45,49,52

    Takakyykky
    Kakkosia 45,60,70
    Neloset 80,85

    Ja loppulankkujumppa!

  • 24.6.2021 CF (viimeinen viikko) Workout

    Snatch

    2 x 1 x 60%, 3 x 1 x 50%

    Clean & Jerk

    2 x (1+1) x 60%, 3 x (1+1) x 50%

  • Nebula Workout

    For time:

    3 rounds:
    600 m bike erg
    15 Wall balls 20/14
    15 TTB

  • Extra Credit 27-02-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    5 Up Dog to Down Dog
    :30 Reverse Plank Hold
    1:00 Scap/Spinal Lacrosse Ball Smash/Side*
    *Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

  • ReissuWod #5: 2 x 21-15-9: pistoolikyykky / burpee / ilmakyykky / etunojapunnerrus Workout

    Aikaa vastaan

    21-15-9

    2min tauko

    21-15-9

    • Ilmakyykky
    • Etunojapunnerrus

  • Accessories Workout

    3 rounds:
    20 Banded Face Pulls
    15 Lu Raises, pick load

  • Rest or Swimming Day Workout

    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.
    1 min rest
    100m swim
    rest 1 min
    2x25m kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. OR WITHOUT BOARD, ITS PRETTY HARD AT FIRST. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.

    finisher
    25m fast
    25m recovery
    rest 1-2 min and repeat 2-3 times.