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

  • Weightlifting Workout

    A: Doubles pause squat snatch @modarate weight
    B: Squat clean + 3 front squat + split jerk
    C: Clean pull @110% of max squat clean

  • Pystypunnerrus 3RM ja max toisto @80% Strength

    Pystypunnerrus 3RM ja max toisto @80%

  • 15.9.2023 Warmup Workout

    3 Rounds :

    1:00 Row Damber 10/8
    8 RDL with / DB`S
    10 Hollow Rock
    5 Strict Pull-ups

  • 22.8.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • MAYFLY PRO TRACK Workout

    A,
    No-Dip Snatch Balance 5x3

    Use the same weight for each set.
    Rest as needed between sets.

    Use 60% of your 1RM and focus on SPEED under the barbell, but not starting the movement with a dip and drive.

    B,
    For quality:
    Jog, 1 mi
    -- then --
    AMRAP in 8 mins of:
    7 L/7 R Single Arm Kettlebell Swings,24/16kg
    5 L/5 R Single Arm Kettlebell Front Squats,
    7 L/7 R Single Arm Kettlebell Push Press,
    5 L/5 R Single Arm Kettlebell Squat Cleans,
    20 Hip Extensions
    -- then --
    Jog, 1 mi
    -- then --
    AMRAP in 8 mins of:
    3 Toes-to-bars
    3 Kipping Pull-ups
    3 Bar Muscle-ups
    20 AbMat Sit-ups

    Goal:
    Complete at a RPE of 6/10 and focus on technique and quality of movement.

    Log your total reps accumulated for the AMRAP sections.

    C,
    Russian Twist 20-20-20, using heaviest weight per set
    Weighted AbMat Sit-up 10-10-10, using heaviest weight per set
    Standing Teapot 20-20-20, using heaviest weight per set

    Standing Teapot- 3x10 L/10 R

  • Weight Lifting Strength

    1clean+3Jerk 6 sets
    Strict press 5x5
    Back squat 5x3

  • Päivän core Workout

    5rnd: 8 V-up + 8 sit up + 20sec hollow hold
    rest 90sec

  • Alaraajat ja Core Workout

    Lämmittely:

    5min kevyttä hölkkää tai kuntopyörää

    2 kierrosta:

    Treeni:

    HUOM!

    Jos liikkeet ovat vieraita, aloita kevyemmillä painoilla ja panosta siihen, että liikeradat ovat kokonaisia ja oikeita. Lisää painoja kun hallitset liikkeen. Ketään ei haluta rikkoa.

    • 3x8 boksikyykky (kontrolli keskivartalossa ja pakarassa)

    3 kierrosta:
    (Lepoa 2min sarjojen välissä. Jätä pari toistoa tankkiin. Liikevideot alla.)

    • 10+10 Single-Leg Kettlebell Deadlift (tuttu ekasta treenistä)
    • 10+10 Bodyweight RNT Box Step Up
    • 10+10 Pike leg lift + linkkari (etenkin eka on yllättävän paha. Liike helpottuu mitä enemmän nojaa taaksepäin, mutta haastakaa itteänne)
    • 10+10 Weighted oblique side bend

    Videot:

  • D. Gymnastic Conditioning Workout

    1 Round:
    100' Handstand Walk
    3 x Handstand Walk O-Course
    50' Handstand Walk

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    Sled Drag + Farmers Carry, pick load, 5x 30m

    B,
    3 rounds for time of:
    20 Box Jumps, 60/50cm
    10 Clean & Jerks, 61/43kg

    Goal: sub 8 mins

    C,
    GHD hip extension 3x20

    Use the same weight for each set.
    Rest as needed between sets.

    3x15-20 reps (recovery weight)

    D,
    Shoulder Accessory Y,T,W 3xs:
    --10-15 reps in each position
    Use Crossover Symmetry, mini bands or small plates.