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

  • Accessories Workout

    3-4 Sets:
    10 Ring Push-ups
    10 Seated Double DB Bicep Curls
    10 Double DB Bent Over Rows
    10 Seated DB Skull Crushers
    - Rest 60-90sec btw sets

  • 02.13.2014 Workout

    Pec mobility:
    Banded over head position
    Voodoo floss above the knee

    Strenght:
    Dragon flags
    Strict weighted sit ups

    WOD:
    5 rounds for time:

    Pull up x5
    Box jump x10
    K2E x15

  • Muscle & Power, YV2 Strength

    Bent over barbell row (hands supinated) 15-12-10-8 reps

  • Gymnastics 20-04-2022 Workout

    For quality 8-10mins practice of;

    • L-Hang (tucked, one leg tucked, legs straight)
    • Pistols (to box, post or band supported, full pistol)
    • Ring Support Hold with turn out (band assistance, no assistance)

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 8-8-8

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

    B,
    Weighted Strict Pull-up 1-ME

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

    C,
    A single set of Strict Pull-ups for max reps.

    D,
    5 rounds for time of:
    60 Double Unders
    30 Air Squats
    15 Shoulder-to-Overheads, 61/43kg
    Goal: sub 15 mins

    E,
    3 rounds for quality of:
    8 L/8 R Single Leg Deadlifts, pick load
    15 Box Hamstring Curls

  • 3.10.2021 PK Strength

    Deadlift

    3 x 3 @ 75% Deadstop
    3 x 4 @ 80% TnG

    SO 2:30

  • "Don't Get Carried Away" Workout

    4 rounds:
    40 DU
    15+15m SA KB OH Carry
    15 Push-ups

  • 7.10.2021 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    KEVYT TEKNIIKKATREENI
    Vapaa valinnaiset lämmöt

    --

    SN SOTS PRESS 2 sec pause OH position
    2x6@keppi pal 1-2min

    --

    SNATCH On The Plates
    3x6@keppi/tanko pal 2min

    --

    SN PULL till power position + SN
    6x3[1+1]@40% pal 2min

    --

    BOX JUMP 4x6 pal 2min

    Omaehtoiset verryttelyt / venyttelyt

  • Christmas spirit Workout

    For time:

    24 Wallballs
    23 Abmat sit-ups
    22 Burpees
    21 Air squats
    20 DU
    19 DL 60/40kg
    18 KBS 24/16kg
    17 Back extensions
    16 Box jump over 60/40kg
    15 Pull-ups
    14 Single arm OH walking lunges DB 22,5/16kg
    13 Push-ups
    12 Clean & jerks 60/40kg
    11 GHD sit-ups
    10 HSPU
    9 D-ball over shoulder 60/40kg
    8 T2B
    7 Snatch 60/40kg
    6 Pistol squats
    5 C2B
    4 Thrusters 60/40kg
    3 Devils presses 2x 22,5/16kg
    2 Wall walks
    1 Rope climb

  • WARM UP Workout

    6min of continuous movement:
    For example:
    Bear crawl, Crab walk, Walking
    lunge, Pig walk, Shuttle run,
    Lizard walk…

    2 rounds with barbell:
    10 Straight leg deadlifts
    10 Hang squat cleans
    10 Strict press / Push press