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

  • Conditioning Workout

    Conditioning :
    21-18-15-12-9-6-3 Reps for Time
    Dumbell Squat Clean@2x 22,5/15kg
    Double-Unders
    Dumbell Deadlift
    Dumbell push up
    Start each round with a 50 meter Burpee shuttle run

    Timecap: 30 mins

  • Friday Cool down Workout

    2-3 min light cardio
    1-2 min cobra to downdog pose
    1+1 min banded lat strech
    1+1 min banded bully
    10-20 band pull aparts with 2 sec pause (light) then 5-10 pass throughs

  • MAYFLY PRO TRACK Workout

    A,
    Week 2

    Block Clean & Jerk : 3-3-3-3

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

    B,
    3 rounds for time of:
    20 Dumbbell Snatches @32/22,5kg
    10 Back Squats 102k/70kg (from rack)

    Goal: sub 12 mins

    C,
    3 rounds for quality of:
    10 Ring Walk Outs
    10 Seated Barbell Good Mornings, pick load
    20 Russian Twists, pick load

    Rest as needed between rounds.

  • Extra Credit 25-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    1:00 Foam Roller T-Spine
    :30 Box Prayer Stretch
    10/10 Supported Lateral Raises*

    *Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
    -Rest as Needed b/t Sets-

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!

  • Basic WOD Workout

    Overhead stability/mobility
    *Käydään läpi overhead -liikkeitä tukevia harjoitteita (hallinta ja liikkuvuus)
    *Hyviä tukiharjoitteita ajatellen esimerkiksi tempausta ja valakyykkyä

    WOD 15min amrap
    500m row
    40 air squat
    30 sit ups
    20 push ups
    10 pull ups/ring rows

    *Pyri tasaiseen vauhtiin!

  • Easy bike erg 45min Workout

    45min easy bike erg

  • Sunday 30.1.22 Workout

  • EMOM35 Workout

    1. 45s Soutu
    2. 50 Hyppynaru
    3. 5/5m Askelkyykkykävely
    4. 30m Farmari kävely
    5. 30m Kelkka
    6. 5/5 Sivulankku kierrolla
    7. Lepo

  • Strength Strength

    Back squat 2x5, 3x2
    HSPU 5x5