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

  • Muscle & Power, YV 1 Strength

    Bench press 4 RM, then 3x4 @ 80 %

  • Muscle & Power, AV 2 Strength

    Deadlift 2 RM, then 2 sets with 50 % (choose reps)

  • MAYFLY PRO TRACK Workout

    A,
    Pause Back Squat 4-3-2-1

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

    3 sec pause at the bottom of each rep.

    B,
    For time:
    Row, 1000 m
    75 Power Snatches @34/25kg
    50 Toes-to-bars

    Goal: Sub 12 min

    C,
    R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
    Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs

  • HSPUFokus Workout

    A: Hspu 5x5 @30A1
    B1: Lat pull downs 3set
    B2: Floor press 3set
    C: SA Cable triceps push downs 1set

  • KAHVAKUULA RUUVIKATU Workout

    5 Kierrosta
    4 gorilla soutu
    4 yhden käden heiluri
    4 rive+työntö

    Tee liikkeet putkeen yhdellä kädellä, sitten käden vaihto. Molemmat tehty = 1 kierros, 1-2min tauko kierrosten välissä.

    AMRAP 20
    250 m soutu/hiihto, 500m bike, 200m juoksu
    15 russian heiluri
    10 burpee
    30 sek. hollow pito kuula suorilla käsillä

  • HS Skill Work Workout

    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    3 x 15sec ON / 45sec OFF:
    Facing The Wall HS Hold
    ———————————————————
    2 sets of:
    HS-Walk
    - As many tries as you can
    - Rest as needed btw sets
    ———————————————————
    HS WEIGHT TRANSFER DRILLS

    5 sets of:
    Fingertip Shifts
    - Facing the wall, keep your body tight and off the wall
    - max effort, as many shifts as you can
    - Rest as needed
    ———————————————————
    3 sets of:
    10 HS Steps
    - Facing the wall, keep your body tight and off the wall
    - Rest 1-2min btw sets
    ———————————————————
    1 set on both directions:
    Banded HS Walk Around The Box
    - Feet on top of the box 80cm
    - Keep your shoulders stacked
    - Band just below your elbows
    - Goal is to go unbroken round
    - Rest as needed, but try to keep it at minimum

  • Reipas kävely Workout

    25min reipasta kävelyä mussukalla

  • Käsipainoilla yläkroppaa Workout

    3 kierrosta
    A1) shoulder press istuen x10
    A2) hauiskääntö x10
    A3) kulmasoutu x10+10
    A4) penkki punnerrus x10

  • 30.4.2022 Workout

    4 RFT

    400m Run
    200m Row
    100m Sled ( Empty )

    ( 20 - 30 )

  • Conditioning Workout

    Partner workout ( you go , I go)

    A)
    In 12 min.
    50 calories echo bike
    then
    3 rounds of
    25 wall ball@9/6kg
    25 toes to bar
    then
    max cal echo bike in remaining time

    -rest 2 min.-

    B)
    In 12 min.
    50 calories row
    then
    3 rounds of:
    25 USA swing@24/16 kg
    25 push up
    then
    max cal row in remaining time

    -rest 2 min.-

    In 12 min.
    50 calories ski
    then
    3 rounds of:
    25 box step ups@22.5/15 kg; 60/50 cm
    25 Jumping Pull up
    then
    max calories ski in remaining time )

    One person works at a time.
    Switch as needed.

    Goal : 50+ cals in each set in the remaining time!