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

  • OPTIONL METCON Workout

    Fast sprint

    50m sled push
    25 box jump over
    50m sled push
    25 box jump over

  • PT Group TO 4.4. klo 18 Workout

    LÄMMITTELY
    1. Ranteet
    2. Lavanseudun aktivointi
    - Päinmakuulla käsien nostot eri suuntiin
    - Uimari päinmakuulla
    - Lapapunnerrus
    - Soutu yläviistosta
    - Olkapään kierrot kp
    3. Lavanseudun hallinta
    - Lavan hallinta kumpparilla - kävely poispäin tolpasta
    - Tarjoilijakävely
    - 10-20s. pito tanko suorilla käsillä

    TAITO - 10-15 min
    Käsilläseisonta

    LOPPUTREENI
    2x35s./15s.
    1. Mittarimato
    2. Tekniikkatikkaat
    3. Pallon heitto seinään kylki edellä oik.
    4. Pallon heitto seinään kylki edellä oik.
    5. Vatsarutistus pallon kanssa

  • Комплекс Workout

    На двоих.При каждой смене( разбиве) 5 берпи:
    100 отжиманий строго, парням от колец или брусьев
    100 приседаний с 2 гирями 24/16
    100 тяг с гирями
    100 выпадов все с гирями

  • MAYFLY PRO TRACK Workout

    A,
    Lower Body Stretch
    2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
    2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
    2 x 10 Eccentric Calf Raises (5 sec lowering)

    Lower Body Strengthen
    2 x 10/side Tempo Split Squats (3 sec down/up)
    1 x 30 Banded Air Squats
    2 x 12/side Single Leg Glute Bridges

    Upper Body Stretch
    3 x 7 Eccentric Pull-ups (5 sec negative)
    2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
    Roll/Smash Upper Back, 2 mins

    Upper Body Strengthen
    2 x 10 Jefferson Curls, pick load
    2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
    50 Band Pull Aparts
    50 Banded High Pulls

  • New York Minute Workout

    Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete

    ♀ 14-lb ball, 105-lb barbell
    ♂ 20-lb ball, 155-lb barbell

  • Back squat heavy 3rep Strength

    A: C&j 5x2 @moderate to heavy weight
    B: Back squat 3-3-3
    C: Strict pull ups 3set
    D: 20min emom
    5x Kb swing

  • Stuganfit Workout

    A: 10x 30 on/ 30 off pogo jumps
    Straight into…
    B: 10min emom 3x height jump
    Straight into…
    C: 2,5km run(Lilla rundan)
    Straight into…
    D: 20min emom 15xrkb swing

  • STRENGTH 19.5 Part2 Strength

    Alternating Dumbbell Lunges
    Build to a 20RM over the course of 4 sets.
    All sets must be done as sets of 20.
    Rest for two minutes between sets.

  • 11.5.2023 Light Cardio Workout

    30-60 Minutes Bike
    60-90 Minutes Walk
    20-30 Minutes Swim
    30-40 Minutes Jog

  • 11.7.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    EMILIO ESQUEDA alla oleva tai perjantai

    TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
    3-4x[2+2+2+4]@25-30% jerk-%, rest btw sets 2min

    DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet *split jerk 1+1 both side
    1+2+2+2@barbell, 1+2+2+2@up to 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%

    RDL *sn grip
    5@50%, 3x5@60%, sn-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    20x GLUTE BRIDGE
    5x BOX JUMPS
    30sec MILITARY PLANK
    20x CALF RAISE *bw