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

  • MAYFLY PRO TRACK Workout

    A,
    Romanian Deadlift 1x5

    Use the heaviest weight you can for the set.

    Build up to a heavy set of 5 in 15 mins.

    B,
    For time:
    21-18-15-12-9-6-3 reps of:
    Toes-to-bar
    Kettlebell Swing, 70/53 lbs
    -- then --
    84 Bike Erg Calories

    Goal: sub 17 mins

    C,
    For distance:
    Run: 1x 24 mins

    Complete as:
    3 mins- easy
    3 mins- moderate
    3 mins- hard
    5 mins- easy
    5 mins- moderate
    5 mins- hard

  • 27.6.2021 Workout

    Lepoja. Huomenna jatkuu.

  • 1.2.2020 CF Workout

    Eilinen... Sit kepeä viikko

  • 30.1.2020 CF Workout

    Eilinen

  • 10 rounds for time Workout

    10 rounds for time
    3+3 dB snatch
    4 burpee over dB
    3+3 dB clean&jerk
    4 burpee over db

  • Warm up and strength Workout

    2:00 easy bike or row

    Normal warm up

    Abs
    4 rounds
    15 GHD sit ups or weighted sit ups
    30 Russian twists with DB
    1:00 plank

    Rest 1:00

  • Hyvää huomenta 1.1 Workout

    24 minutes for quality with pair, work synchronize

    10 x Firefighter
    10 x Front squad (wall ball twist)
    10 x Jerk from the neck (wall ball twist)
    10 x Push up's with salute
    3 x max ring hold
    Row/Bike 1 minute (one works one rest)

    Upper body muscle Tabata

  • Painonnosto, tempaus, elokuu Workout

    Lämmittely
    3 kierrosta:
    a. Voimatempaus x 3 + vapu niskantakaa x 3 + valakyykky x 3 (vara 2-3)
    b. Voimatempaus päkiöille ja tiputus x 3

    Pääliikkeet
    Sarjat 4
    Palautukset: 120 sek
    a. Tempaus allemeno räkistä x 3 (vara 2-3)
    b. Raaka tempaus taskulta x 3 (vara 2-3)
    c. Raaka tempaus riipusta x 2 + tempaus riipusta x 2 (vara 1-2)

    Tukilliikkeet
    2 sarjaa
    Boxihypyt x 2 (vara 2-3)
    Lisäpaino pyramidi 7+7+7+7+7

  • WOD Workout

    10 RFT
    5 deadlifts 275/185
    200m run

    *sub 10/7 cal bike for run

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes