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

  • 31.12.2022 Warmup Workout

    3 Rounds :

    2:00 Cardio
    30s Banded Hamstring Stretch
    30s Banded Lats Stretch
    30s Push Up To Down Dog

  • WOD Workout

    Warm-Up:
    10 reps each - side lunges
    10 reps each leg - lateral and forward leg swings
    20 sec. each - standing hamstring/calf stretch
    5 reps each - ankle circles

    Workout:
    2.5 miles

    Accessory Work:
    4 sets
    45 sec. each side planks
    20 leg lifts
    20 sit-ups

    Cool Down:
    400m walk

  • Weightlifting Workout

    A: Hip snatch pull + hang power snatch + power snatch 4x 3 light weight
    B: Power snatch up to heavy doubles 3x2
    C: Clean pull max.

  • Gymnasty conditioning Workout

    20 min AMRAP

    30 DU's
    20 pull ups
    10 HSPU

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats, 70/53 lbs

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.

  • Pull-up Complex Workout

    4 Rounds Every 2:30

    3 Wide grip pull-ups
    3 Normal pull-ups
    3 Narrow grip chin-ups

    AHAFA

  • Conditioning Workout

    3 Sets:
    AMRAP 7:
    10-15-20-25….cal
    Row
    Ski
    Bike Erg
    - Rest 3min btw sets

  • 120122 Keskiviikko Workout

    20min AMRAP
    20 sit-up
    20 medball squat clean 20/14
    100m medball front rack carry

  • Muscle & Power, AV2 Workout

    5x E3MOM: 5 Power cleans

  • 9.12.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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