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

  • 23.6.2022 Workout

    EILINEN tai

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

  • RestDay! Workout

    RestDay!

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds:
    1) max T2B
    2) max Ab-wheels
    3) max AMSU
    4) Rest
    5) Rest

  • WOD 19/03/24 Workout

  • Muscle & Power, YV2 Strength

    Pendlay row (alternate grip) 4x8 reps

  • 4.7.2023 Strict press Strength

    10-10-10-10

    Go every 2:00

  • Endurance WOD Workout

    5 rounds for consistency:
    A. 9 T2B
    B. 15 wall balls
    C. 21 cal row or bike or ski
    D. 15 single KB deadlifts 36/28 kg
    E. 9 burpee box jump overs
    2 min rest

    Mix the order of the movements for each set.

  • Endurance WOD Workout

    5 rounds for consistency:
    A. 9 T2B
    B. 15 wall balls
    C. 21 cal row or bike or ski
    D. 15 single KB deadlifts 36/28 kg
    E. 9 burpee box jump overs
    2 min rest

    Mix the order of the movements for each set.

  • PT Group TI 2.4. klo 11 Workout

    LÄMMITTELY
    Liikkuvuus, 60s./liike
    1. Toispolviseisonnassa 3 suuntaa
    2. 90/90 takajalan polven nosto
    3. Liskovenytys polvi ilmassa + kierrot kumpaankin suuntaan
    4. Elephant walk

    LANTIONSEUDUN HALLINTA JA VOIMA
    2 x 6-8 istumasta yhden jalan nousu + polvennosto
    2 x 6-8 istuen hidas jalan nosto kk yli
    2 x 6-8 nelinkontin jalka stepperin päällä lonkan loitonnus

    KIERTOHARJOITUS
    2 x 50s./20s.
    1. Dead bug kp
    2. Pull over kp
    3. Lankussa kp siirto
    4. Pystypunnerrus istuen kp

  • MAYFLY PRO TRACK Workout

    A,
    Split Jerk 3-3-3-3-3

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

    B,
    Teams of 2 - for time:
    30-20-10 reps of:
    Row Calorie
    No Push-up Burpee
    Complete in teams of 2.

    Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)

    Goal: Sub 16 mins

    C,
    3 rounds for quality of:
    8 L/8 R Crossbody Deadlifts, pick load
    10 Paloff Press, pick load
    12 Weighted Sit-ups, pick load

    Rest as needed between sets.