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

  • Juhannushumpat Workout

    4 rounds

    7 pull ups
    10 sit up 6/4kg
    10 push ups

    1-2 min rest between rounds

  • Frontsquat 5x7 Strength

    5x6 /3min
    65-80%

  • FUNCTIONAL 21.1.2023 Workout

    AMRAP 15
    Teams of two

    30 cal erg
    40 DB squat
    30 cal erg
    40 DB hang C&J
    30 cal erg
    40 DB box step over
    30 cal erg
    40 one arm devil's press

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1x1

    Use the heaviest weight you can for the set.

    Find a 1RM for the day.

    B,
    Incline Dumbbell Press 15-15

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

    C,
    Close Grip Bench Press 10-10

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

    D,
    Banded Tricep Press Down 10-10

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

    E,
    Curl Grip Barbell Row 10-10

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

    F,
    For time:
    Run, 800 m
    40 Goblet Squats, 32/24kg
    Farmer Carry, 24/16kg, 400 m
    40 Goblet Squats, 32/24kg
    Run, 800 m

    Wear a 9/6kg lb weight vest if you want an extra challenge!

    Goal: Sub 20 min

    G,
    3 rounds for quality of:
    10 Lateral Raises, pick load
    10 45 Degree Raises, pick load
    10 Front Raises, pick load

    Rest as needed between rounds.

  • Fossiili Murphy Workout

    For time whit partner.

    100 Box over burbee
    60 C2B
    120 Hspu
    180 T2b
    100 Box over burbee

  • Muscle & Power, AV2 Strength

    Deadlift 6 RM, then 2x4 @ same weight

  • Päivän treeni 19.11 Workout

    KEHONHUOLTO

    Aktiivinen
    Fasciakalvot
    2:00/liike
    Jalkapohja fascia pallolla oik.
    Jalkapohja fasciapallolla vas.
    Selkä seinällä fascia pallolla oik.
    Selkä seinällä fascia pallolla vas.
    Pakara fascia pallolla oik.
    Pakara fascia pallolla vas.

    Flow 60s./liike
    Rintarangan avaus seinällä oik.
    Rintarangas avaus seinällä vas.
    Etulinjan avaus kepillä askelluksen kanssa
    Konttausasennossa rintarangan kierto
    Käden liutus lapsen lepoasennossa
    Jalan ojennus ja koukistus selin oik.
    Jalan ojennus ja koukistus selin vas.

    Passiivinen
    2:00/liike
    Alaselän rentoutus boksilla
    Jalan kierto selin oik.
    Jalan kierto selin vas.
    Pakaran venytys seinällä
    Lisko kierrolla oik.
    Lisko kierrolla vas.
    Käden kurotus ristiin etuviistoon konttauksessa oik.
    Käden kurotus ristiin etuviistoon konttauksessa vas.
    Puppy pose
    Ojentajan venytys oik.
    Ojentajan venytys vas.
    Lähentäjän venytys seinällä

  • Ode - fixing yesterdays flaws ARMS Workout

    For plus-size beginners

    Warm up 5 mins
    40 jumps rope-skipping
    line running 5 back and forth.
    repeat.

    AmRap 25 (Copy from
    Miia S.)
    * PB thrust both hands, 1/2 RW (=7,5 kg), 7x
    * PB clean, one hand at a time, 7x/ side
    * push ups, low bar, 14x

    Already dying on round 3, personal best in 6 rounds.

  • Basics at home 30min emom Workout

    1-15 strict pull ups
    5-20 push ups
    30-50s. plank

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 5-5-5-5-5

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

    B,
    5 rounds for time of:
    15 USA Kettlebell Swings@32/24kg
    15 Burpees

    Goal: sub 10 mins

    C,
    Pigeon Stretch, 90 secs/side
    3x6 Eccentric Dumbbell Flies- 6 secs lowering
    Banded Lat Stretch, 90 secs/side
    3x6 Eccentric Cossack Squats- 6 secs lowering