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

  • Käsipaino penkki 3x10 Strength

    Käsipainoilla. Raskas.

  • Deck of cards Workout

    EMOM 52

    ♥️ burpee
    ♦️ box
    ♣️ wall ball
    ♠️ bike

    Total 104 reps each movement

  • Lockdown 28.4.2021 Workout

    45-90min peruskuntoharjoittelu pyörällä, hölkötellen tai vaikka sauvakävellen. Pidä syke aerobisen kynnyksen alapuolella. Pitäis pystyä puhumaan puuskuttamatta!

  • Back squat Strength

    3/6/3/6/3 @74%-84% 1RM

  • Boxsquat Workout

    Every 45secx5/Boxsquatx5
    Rest 90s
    Boxsquatx20

  • MAYFLY PRO TRACK Workout

    A,
    Every 5 mins for 15 mins do:
    8 Front Squats, 61/43kg
    16 Box Jumps, 60/50cm
    24/20 echo Bike Calories
    16 Burpees
    8 Push Press, 61/43kg

    Goal is to have a sustained effort throughout and finish each round in a similar time.

    B,
    For distance:
    Monostructural Cardio: 1x 25 mins
    Post Recovery:
    Bike, Row, or Ride at a Recovery pace till the clock hits 25 min

  • Muscle & Power, AV1 Strength

    OH squat 4 RM, then max reps @ 90%

  • 18.3.2024 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • AF #masu Workout

    AF #masu WEEK 40, Day 1

    Finisher /Cool Down:

    1-2 rounds for feeling good:

    1min + 1min Pigeon Stretch
    1min + 1min Couch Stretch
    2min Wall Side Split
    1min Childs Pose

  • Shoulder press Strength

    1 x 12