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

  • 6.9.2021 Workout

    Warm Up

    Row 6 minutes

    Then Squat Mobility 10 minutes.

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 14 mins, alternating between:
    3 Rope Climbs
    18 Burpees

    B,
    For quality:
    5x 5 L/5 R Alternating Jumping Lunges
    5x 3 Seated Box Jumps

    If the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.

    C,
    5x5 strict def hspu
    - add deficit to previous result
    - 3 sec tempo down

  • Etukyykky Strength

    2x70kg
    2x70kg
    2x75kg

  • Warm up Workout

  • Conditioning (45min) Workout

    4 sets:
    5min Skillmill Run
    3min AB (legs only)
    2min Rest

    Then

    5min AB Cooldown

    Score: Total running meters

  • The Haunted Workout

    The Haunted:n tahdissa
    Alkulämmin: pectoral, etureisi, takareisi, talja

    EMOM 10 min
    60kg
    Power clean
    Hang clean
    Front squat

    Loppuun vatsa tabata 20s työtä, 10 huilia
    5 min

  • 46 wod Workout

    46 min amrap

    4 x 21-15-10

    1. Echo bike cal-snatch-pullup
    2. Row calc&j-ttb
    3. Ski cal-thruster-pushup
    4. Du-DL-burbee

    Barbell 46 kg.

  • 10.9.2021 PK Workout

    For time :

    500 Burpees.
    TC 45 minutes.

    ..pitipä sattua :)

  • Lynne Workout

    5 rds:
    Max reps Bench press (Bodyweight)
    Max reps Strict Pull up

    Rest Max 1min. between movements.

  • Omatoimi Strength

    Bench press
    3x4
    3x3
    3x1