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

  • 16.12.2023 Session #2 Optional Workout

    A) 60-minute AMRAP*
    10km BikeErg
    3km Row
    Ski for distance in the remaining time

    • Move at a pace where you can still hold a conversation with someone.
    • This is intended as aerobic base work; make sure you’re in control of your breathing and could maintain nose breathing without significant effort.

  • 12.12.2023 PK Run Workout

    Jog 10 minutes @ HR Zone 2
    Run 5 minutes @ HR Zone 4-5

    Repeat three times.

  • 29.8.24 Workout

    ACCESSORY

    3 rounds for quality:
    10 db lateral raises
    Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
    10+10 step Back lunges (tanko niskassa)
    - rest as needed

    • tuttu viime viikolta, vähän lisää painoo
    • koitta lisää hupsuihin toistoja

  • PT Group TO 10.10. klo 17 Workout

    LÄMMITTELY
    60s./liike/puoli
    1. Pöytänosto - eteentaivutus
    2. 90-90 lantionnostot
    3. Seinällä vk kanssa avaus oik. & vas.
    4. Istuen pystypunnerrus seinällä
    5. Tuulimylly lp oik. & vas.
    6. Askelkyykky eteen ja taakse + lonkan kierto vk yli oik. & vas.

    VOIMA
    Liikeparina
    3 x 10 kulmasoutu tangolla
    3 x 10 punnerrus

    AMRAP 12
    12 x goblet squat
    12 x lankussa kuulan siirto
    6 x boksille nousu
    6 x wall ball

  • SKILL W/PARTNER (ADVANCED) Workout

    4 ROUNDS EACH YGIG

    - 5-10 Kipping Pull Up/C2B/T2B
    - 30 DU/SU
    - 5-10 Kipping Pull Up/C2B/T2B
    - 10 Burpee to target

  • MAYFLY PRO TRACK Workout

    A,
    15 mins to find any ONE of the follwoing movements for a heavy single:
    -Heavy Axle Bar OR Log Clean and Jerk
    -Heavy Axle Bar Deadlift
    -Heavy Stone or Sandbag to Block (chest height)

    B,
    3 rounds for quality of:
    3 Glute Bridge Walk Outs
    10 GHD Plate Muscle Snatches, pick load
    10 Jefferson Curls, pick load
    15 GHD Hip ext., pick load - light weight

    C,
    Teams of 3 - 5 rounds for time of:
    10 Dumbbell Ground-to-Overheads, 22,5/15kg
    10 Over Unders, 60/50cm
    Run, 200 m

    Complete in teams of 3. One person starts on each exercise and you can only rotate once each person completes their work. Continue to 5 full rounds.

  • 03092023 Workout

    40 hang DB snatch 2x22.5kg / 2x15kg
    600m run (both)
    20DB thruster 2x22.5kg / 2x15kg
    10 burpee over DBs
    5 wall walk

    600m run (both)
    20 DB thruster 2x22.5kg / 2x15kg
    10 burpee over DBs
    5 wall walk

    20 DB thruster 2x22.5kg / 2x15kg
    10 burpee over DBs
    5 wall walk
    10 burpee over DBs
    5 wall walk

    TC 37 min

  • Muscle & Power, CORE Workout

    ABS: EMOM for 4 rounds
    1) Reverse crunches
    2) Alternating Crunches (sides and straight)
    3) (Weighted) Plank hold
    4) Rest

    Extra: Hollow hold TABATA

  • Extra Credit 20-02-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    5 As + Ts + Ys* w/LIGHT Weight
    10/10 Single Leg Glute Bridge-Ups
    1:00 Rebound Pose

    *1 Rep = A + T + Y

    -Rest as Needed b/t Sets-

  • Push Press and lunges (KV) Strength

    For quality: increasing weight
    5 push press + 10 front rack reverse lunges
    4 push press + 8 front rack reverse lunges
    3 push press + 6 front rack reverse lunges
    2 push press + 4 front rack reverse lunges

    Between sets 20 Du/crossover jump + 15s chin up/ring row hold