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

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. "Lu" Raises
    B. Barbell Lateral Lunge
    C. Ring Dip Support Hold (To Failure)

    *Repeat from 6.21.22 

  • Omatoimi lämmittely Workout

  • Päivän treeni 22.10 Workout

    AMRAP 30
    15 Kehonpainokyykky
    15 Rengassoutu
    15 Haarahyppy
    15 Punnerrus kuminauhalla
    15 Etuheilautus
    15 Jalkojen nosto

  • Tisdag 5/1 2021 Workout

    5x500m row rest 1:1

  • 15.8.202 WOD Workout

    EMOM 32

    1 minute : Handstand Push Ups (Try perform every eight rounds same result, don`t push the limit)
    2 minute : 1 Bar Muscle Up + 3 Pull up + Toes To Bar
    3 minute : Max reps Unbroken Double Unders.
    4 minute : Rest

  • 24.4.2020 Kevyt viikko Workout

    Liikkuvuutta 30 minuuttia.

    Takakyykky 1RM

    Leuat 4 x 10
    Jalannostot penkillä 4 x 20
    Dipit 4 x 10

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

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

    Complete as:
    3 waves of:
    5x 1

    Start at 70-75% 1RM and increase weight each min.

    Reset to 75% 1RM each wave.

    Complete sets every 1 min.

    B,
    "Zeus"
    3 Rounds For Time
    30 Wall Ball Shots @9/6kg
    30 Sumo Deadlift High-Pull @34/25kg
    30 Box Jump @60/50cm
    30 Push Presses @34/25kg
    30 calorie Row
    30 Push-Ups
    10 Back Squats (Bodyweight)
    Goal: sub 30mins

    C,
    Alternating Deadbug: 4 x 20 secs / 10 secs
    R Paloff Press, pick load: 4 x 20 secs / 10 secs
    Hanging Leg Raise: 4 x 20 secs / 10 secs
    L Paloff Press, pick load: 4 x 20 secs / 10 secs
    Alternating Crossbody Muscle Snatch, pick load: 4 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

    Midline

    Alternating Crossbody Muscle Snatch- light to moderate

  • 16.4.2021 SQUAT STRENGTH PROGRESS 14/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:
    4 + 4 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Sivuttain nopea istumaan nousu - hidas lasku kyljelleen, rulla/lintti suorilla käsillä

    --

    1-2 rounds: Jerk grip
    3 x Sotts Press + Push Press + Split Jerk + Squat Jerk
    3+3 Split Squat Press + Split Squat OH
    3+3 Tall Split Jerk (Standing On Toes + BB On The Head)
    3+3 Split Jerk Eyes Closed + Split Jerk

    ALOITTELIJAT maksimikyykkyjen tilalla:

    POWER CLEAN + SPLIT JERK 2s stoppi dipin pohjassa, molemmat puolet
    3[1+3+3]@tanko pal. 2min

    POWER CLEAN + SPLIT JERK FR & BTN
    5[1+2+2]@kevyt - 40% kehonp. pal. 2 min
    (FR=FrontRack-edestä, BTN=BehindTheNeck-niskasta)

    HIP DIP SNATCH
    4×3@tanko pal. 2 min

    PAUSE SNATCH PULL + SNATCH PULL pause at knee
    3[1+3]@40%, 3[1+3]@45% kehonp. pal. 3 min

    STOPPI ETUKYYKKY (stoppi pohjassa)
    2@35%, 2@45% 3x2@55% kehonp. pal. 2 min

    OHEISHARJOITTEET 2 kierrosta

    10 LATERAL RAISE selän kulma n. 45°, kuormaa
    5 + 5 ONE LEG RDL, kuormaa
    1 KÄSILLÄSEISONTA PITO seinää vasten 20-30s

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • 3 x 6-8 suorin jaloin mave Strength

    Liikeparina yhden jalan kyykyn kanssa.

  • Askelkyykky eteen Strength

    4 x 6/6 V.2/120s