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

  • 5.2.2024 PK Strength

    Front squat

    4 x 3 @ 80+%, go every 3:00

  • 11.3.2024 PK Strength

    Front Squat 1RM

  • MAYFLY PRO TRACK Workout

    A,
    Band Sumo Deadlift 3-3-3-3

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

    Find a heavy set of 3.
    --then--
    3x 3 within 20% of your best for the day.

    B,
    Complete as many rounds as possible in 20 mins of:
    20 Rope Climbs
    Run, 2 mi
    L-Sit Hold, 2 mins

    C,
    Sled Push 1-1-1-1-1

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

    5x 30m

  • Conditioning Workout

    In 15 mins complete:
    5 rounds of:
    8 Burpee box jump @60/50cm
    16 alt. DB Hang Snatch @22,5/15kg
    32 Double under/64 single under

    Remaining time : max rep alt. Dumbell Turkish Get Up@22,5/15kg

    REST 3 mins

    In 15 mins complete :
    5 rounds of:
    8 alt. DB box step up@22,5/15kg @60/50cm
    16 incline push up on box
    32 air squat

    Remaining time : max rep box jump over @60/50cm

  • 13.3.2024 PK Workout

    10 Minutes Row @ HR Zone 1-2
    5 Minutes Row @ HR Zone 3-4
    10 Minutes Ski @ HR Zone 1-2
    5 Minutes Ski @ HR Zone 3-4
    10 Minutes Echo Bike @ HR Zone 1-2
    5 Minutes Echo Bike @ HR Zone 3-4

    2 Rounds.

  • 14.3.2024 PK Strength

    Bench Press 1 RM

  • "Lunge Away" Workout

    4 sets:
    20m DB Walking Lunges 2x20/15kg
    2min Skillmill Walk

  • Clean 4x8 Strength

    Clean 4x8 reps

  • 14.3.2024 PK Strength

    Weighted Pull-Up 1RM

  • Torstai 18.8.22 Workout

    Lepopäivä tai joku edellisten viikkojen puuttuva recovery wod.
    tai vaihtoehtoisesti
    Uinti
    Swim session
    200m warm up
    2x50m potkut + 2x50m vedot
    2-3x100-200m freestyle
    1x300-400m freestyle
    100m cool down
    rest 1-2 min bwn sets
    whole session about 45-50 minutes

    tee 2-3 ala ja ylävartalon mobility drilliä alle ennen uintia tai uinnin jälkeen. jos ei ennen uintia niin verrrytele käsivarret ja pyörittely olkapäät lämpimiksi. Lonkankoukistajat/eturedeit hereille.