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

  • Lauantai 26.6. Workout

    Juhannuspäivä
    Sali kiinni

  • Tuesday Warm up Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds
    then
    30m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
    45m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
    60m juoksu nousevalla vauhdilla ja 10m hidastaminen, kävely palautus
    lepää 2-3 min ja aloita juoksutreeni

  • Monday Warm up Workout

    Warm Up
    3 min cardio machine @easy/mod pace
    30-40 band pull aparts
    then with Bodyweight
    :30 Scapula pull ups
    :30 Side Plank Holds R/L
    :30 Wall sit
    :30 Revese Lunges R/L
    10+10 single leg hip bridges
    10 dynamic squat strech
    then

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 high hang muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance

  • Beast Accessory Workout

    3-4 Sets:
    A. 8-12 Barbell Hip Thrusts
    B. 30-90s Elbow Plank
    C. 8-12 Barbell Upright Rows

  • Metcon Workout

    EMOM 12:
    1. 6-12 t2b/knee raise
    2. 9 double db box over 22,5/15kg
    3. 3 wall walk

    • Rest 4min

    EMOM 12:
    1. 6-12 bmu/c2b/kipping pull up
    2. 12 box jump over
    3. 30sec max burpee

  • WOD 25/05/22 Workout

  • Active recovery option 1 Workout

    Each for time:
    Run 1000 m
    Run 900 m
    Run 800 m
    Run 700 m
    Run 600 m
    Run 500 m
    Run 400 m
    Run 300 m
    Run 200 m
    Run 100 m

    Rest 1 min between efforts.

    Athlete Instructions
    Athlete Notes
    The aim is to have your effort increase slightly as the distance decreases. You can complete the same workout on any Concept 2 machine. Just double the distance on the Bike Erg.

  • WOD Workout

    Aikaa vastaan:

    21-15-9
    Raakatempaus 40kg/30kg
    Burpee tangon yli

    TC: 7min

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 3-1-1-1

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

    Set of 3- build to a heavy set of 3
    Sets of 1- accumulate a total of 4 work sets that are within 15% of your best effort for today

    B,
    5 rounds for time of:
    15 Kettlebell Swings @32/24kg
    15 Burpees

    Goal: Sub 10 mins

    C,
    3 rounds for quality of:
    12 Scap Pull-ups
    Arms Overhead Hip Hinge Hold, 20 secs
    12 Scap Push-ups
    Waiter Walk, pick load, L 15m/R 15m
    20 Band Face Pulls

    Waiter Walk- choose a moderate but challenging weight

  • 3.12.2024 Workout warmup Workout

    3:00 Row @ easy
    2:00 Air bike @ moderate
    1:00 Row @ moderate
    +
    2 Rounds
    5 Jefferson curls
    3 Skin the cats on rings
    10 Table top pulses
    +
    Build to workout weight for the barbell moves
    * few short sets (10-15) of double-unders between barbell sets
    +
    EMOM 3 @ workout weight
    4 Deadlifts
    3 hang power cleans
    2 Shoulder-to-overheads
    10 Double-unders