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

  • Linnamasters laji 3 Strength

    Fs 120
    Stoh 95
    Dl 180
    Max weight in three attempts

  • 18.7.2018 KK Workout

    Row 1000
    50 box over burpees
    Row 500m

    Soudut sillä vauhdilla jolla mennään kisoissa. Burpeet tempo ja tekniikka kisa suosituksena.

    Lopuksi
    Henkka ja Juniorit 9-7-5 MU sarjat niin kuin kisoissa. Settien välissä 2 min lepo.

    Vanhemmat henkilöt käsillä kävelyä.

  • 11.11.2019 Workout

    Dumbbell bench press & One arm ring row.

    12-15 Db Bench Press
    10+10 One arm

    Use 20 minutes. Rest btw. rounds as needed.

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    5 Strict Deficit Handstand Push-ups @8/4cm
    15 Bar Muscle-ups
    15 m Overhead Walking Lunge @61/43kg
    25/20 Row Calories
    10 Strict Handstand Push-ups
    30 Chest-to-bar Pull-ups
    15m Front Rack Walking Lunge @61/43kg
    25/20 Row Calories
    15 Handstand Push-ups
    45 Pull-ups
    15m Back Rack Walking Lunge @61/43kg
    25/20 Row Calories

    Goal: sub 20 mins

    B,
    For quality:
    3x6 Eccentric Stiff Legged Deadlifts, pick load
    Pigeon Stretch, L 1:30/R 1:30
    3x6 L/6 R Tempo Split Squats, pick load
    3x6 Eccentric Barbell Rows, pick load
    Banded Lat Stretch, L 1 min/R 1 min
    3x6 Tempo Close Grip Push-ups

    Eccentric Stiff Legged Deadlifts- 6 secs lowering
    Tempo Split Squats- 3 secs down and up
    Eccentric Barbell Rows- 6 secs lowering
    Tempo Close Grip Push-ups- 3 secs down and up

    C,
    3 rounds for quality of:
    15 Y-T-Ws

    10-15 reps each position

    Use Crossover Symmetry, mini bands or small plates.

  • Extra Credit 24-12-2020 Workout

    Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 6/15/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    WRK(24)
    WRK 6:00 REST 1:00 x3
    12 sumo deadlift + high pull
    ten meter broad jump
    12 hand release push ups
    ten meter run
    24 toe taps
    12 tricep dips or tricep kickbacks

    Finisher
    50 double crunch
    1:00 IT stretch

  • Back squat Strength

    Back Squat 5+5+(5-10) reps on last set @60-70-80%
    rest 2-3 min bwn.

  • XTRA 26.9.2019 Workout

    1) tempaus 3x60%, 3x70%, 3x1x90%
    2) Bar MU 4x5
    3) WOD
    4) veny

  • Optional Accessory Work Strength

    Optional Accessory work

    10x TGU (5+5 AHAP)

  • Army PT Test Workout

    Event #1 - Max Push-ups in 2:00
    Event #2 - Max Sit-ups in 2:00
    Event #3 - 2 Mile Run for time (12 x Stairs)

    • Rest at least 5mins between tests