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

  • 3.10.2023 rounds for time Workout

    3 rounds for time:

    21 dumbbell deadlifts
    15 kipping pull-ups or jumping pull-ups
    9 dumbbell squats

    TC 15

  • 15 min Parin kanssa Workout

    15min parin kanssa

    2-3 seinällekävely
    5 leuanveto
    9/7 cal soutu

    Nopeatempoinen paritreeni, tee liikkeet napakasti ja pidä siirtymät ripeinä

  • 12.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Back squat SBS 9000 Strength

    00:00 7-9
    02:00 5-7
    04:00 3-5
    07:00 1-3
    10:00 AMRAP - Good form, not max effort

  • Conditioning Workout

    EMOM 15
    1. Cal row 15/12
    2. OH Kb carry 40” LEFT
    3. OH KB carry 40” RIGHT

    3 mins REST

    EMOM 15
    1. Kb USA swing 15
    2. Burpee over rower 10
    3. Strict Pull up 5

  • Extra Credit 25-10-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 6 MINUTES (:45 ON/ :15 OFF)
    MIN 1 - Overhead Wall Stretch*
    MIN 2 - Calf + Tib Raises
    MIN 3 - Pigeon Pose**
    *Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
    **RND 1 complete on one side, RND 2 switch.

  • Push ups and push yourself up (KV) Strength

    A) Row and push
    EMOM for 3 rounds
    1. 20-15-10 DB Gorilla row
    2. 10-20 push ups
    3. 20-15-10 DB Box step ups
    4. 10-20 anchored sit-ups
    5. REST
    Add more weight for gorilla row and box step up each round!
    Maybe Start with 8/12,5 kg

    B) a little sweat
    YGIG
    50 x wallballs 6/9 kg
    50 x KB swings OH 16/24 kg
    50 x abmat sit ups
    50 x KB high pulls 16/24 kg
    50 x plate GTOH 10/15 kg
    50 x OH lunges 10/15 kg
    50 x cal row
    Put 10-20 syncro burpees somewhere
    Time cap: 20 min

  • 29.4.2023 Row Conditioning Workout

    10 Rounds :

    500m Row

    Rest 1 minute Between rounds.

    • The goal here is to pick up a pace you can maintain troughout the workout.

    • Set your monitor to intervals of 500m with 1:00 rest between for accurate scoring.

  • MAYFLY PRO TRACK Workout

    A,
    Goblet Squat 20

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

    Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top.

    Goal to build up to is using 1/2 your body weight for all 20 reps!

    B,
    3 rounds for quality of:
    10 Tempo Bench Press, pick load
    15 Hanging Leg Raises
    Double Kettlebell Front Rack Carry, pick load, 30m
    200 Single Unders
    Tempo Bench Press- 3 secs down and up

    Complete at RPE 6-7/10.

    C,
    3 rounds for quality of:
    Plank Hold, 20 secs
    See-Saw Plank, 15 secs
    Plank Jack, 10 secs

  • 10.11.2023 Barbell Cycling Workout

    Barbell cycling

    3 sets, Go every 2-minutes

    6 Power snatches (Drop´n Go )

    75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

    Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.