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

  • 20.9.2023 Accessory Workout

    3-4 Rounds :

    15 GHD Hip Extension + 20s Hold
    10 Banded Pull-Ups ( wide grip )
    6 D-Ball Squat 60/40kg

  • 20.9.2023 Go Fast ! ( Wodilla ) Workout

    For time :
    30/21 Cal Bike Erg
    40 Burpees To Target
    30 One Arm Devils Press 22,5/15kg
    TC 9

  • 12.8. Strength

    WU 1 3 x 3mi:
    Ergo

    WU 2 30/30 x 8, 2 rnd:
    1) Y-pull+ press btn
    2) banded external rotation
    3) wall Angel
    4) lapaveto

    Every 2min x 5:
    Bench press 8-8-6-6-4

    Every 1,5min x 12:
    1) 10-12 biceps curl
    2) 8-12 Z-press
    3) 15-20 push up knee down
    4) 10-15 banded triceps push down

  • PTG TO 13.2. Workout

    LÄMMITTELY
    Alakropan huolto, 60s./liike

    • Nilkan aktivoinnit vk
    • Istuen 90/90 takajalan nosto + kierto
    • Yj Lantionnosto jalka pallon päällä

    • Kylkilankku + simpukka avaus

    • Jefferson curl

    Yläkropan huolto, 60s./liike
    • Päinmakuulla kädet niskan takana ylävartalon nosto + käsien ojennus

    • Päinmakuulla olkapään kierrot

    • Seisten uimari lp
    • Kepin kanssa olkavarren aukikierto

    AMRAP 20min
    400m hiihto/soutu
    20 askelkyykkykävely
    50m farmarikävely
    15 thruster
    15 slam ball paiskaus

  • CrossLifting Workout

    A,
    Build to daily max in 15 mins :
    1 squat snatch + 2 OHS

    B,
    Amrap 12 mins
    5 Hang Power Snatch @43/30kg
    10 kneeling squat jump
    15 Deadlift @43/30kg
    Goal : 5+ rounds

  • OPTIONAL Workout

    2-3sets:

    8+8 reverse lunge
    8+8 Db row

  • WOD: Teamwork Workout

    In teams of 4 - one pair works, one pair rests, change workers E2MOM, divide work anyhow.

    a) AMRAP12:
    10 sandbag over shoulder
    10 syncro burpee
    20 C2B / 40 pull up

    b) AMRAP12:
    20 syncro db snatch (22,5 / 15)
    20 double box get over (120 / 100)
    40 DU / 80 SU

    c) AMRAP12:
    30 / 22cal bike / ski erg
    30 syncro sit up
    60 KBS (24 / 16)

    Result: 1 point for a completed movement (so 3 points for a full round completed).

  • 19.12.2023 Workout

    EILINEN / LEPO

    TAI

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

  • Run’n’stuff Workout

    3 Rounds for time
    800m run
    10 Shoulder to overheads 40kg
    10 T2Bs

    TC 20

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

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

    Find your 1RM for the day.

    B,
    5 rounds for time of:
    20 Box Jumps@60/50cm
    10 Hang Power Cleans@70/47kg

    Goal: Sub 12 mins

    C,
    For quality:
    Prowler Push, pick load, 800 m

    Empty Sled

    Goal- Sub 8 min