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

  • Front Squat 1x3 + 5x2 Strength

    Front Squat

  • Endurance WOD Workout

    8 rounds for consistency:
    3 wall walks
    12 med ball cleans 9/6 kg
    20/15 cal row or ski
    90 s rest

  • FITR 040824 Workout

    3 set
    10-14 Renegade row
    10-14 tricep roll out

  • MamaWod Part1. Workout

    E3:00 x4:
    7+7 bulgarian squat
    12 gorilla row

  • Push press Strength

    5 x 8

  • MAYFLY PRO TRACK Workout

    A,
    Deadlift 3-10
    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Build up to a heavy set of 3, then back off to a heavy set of 10.

    B,
    10 rounds for time of:
    3 Thrusters, 61/43kg
    5 Burpee Pull-ups
    7 Toes-to-bars
    Goal: Sub 15 min

    C,
    3 rounds for quality of:
    10 Single Arm Dumbbell High Pulls, pick load
    15 Banded Face Pulls
    Reverse Grip Hang, 20 secs
    Single Arm Dumbbell High Pulls- light

  • Squat clean Strength

    2x2x51
    2x2x58
    2x2x62
    1x65
    1x70
    1x75
    1x78
    1x80

  • Muscle & Power, CORE Workout

    4 rounds:
    5+5 Spider man pushups (ala-asennossa polvi kohti kainaloa)
    10 Arch rocks
    5+5 Side plank with a reach-under (käsi vartalon alle ja kohti kattoa)
    10 Hollow rocks
    Rest

  • Deadlift workout 2.6 Strength

    EMOM2,5

    3x4 deadstop deadlift @70%
    3x4 TNG deadlift @75%

  • 18.11.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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