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

  • EasyWOD 30.3.2023 Workout

    Voima
    E3MOM, 3 rounds
    "ylätalja" x10
    -penkillä istuen, kuminauha + keppi

    WOD
    For Time
    21-15-9
    Sumo KB DL
    Lunge
    Worm/knee push up

  • "Single Tasking” Workout

    AMRAP 18:
    10 Lateral Burpees Over Dumbbell
    10 Dumbbell Box Step-Ups (24″/20″)
    10-20-30-40-50…
    Single Dumbbell Hang Clean and Jerks (50/35)

    …Continue to add 10 reps to the dumbbell hang clean and jerks each round.

    Kilos – (22.5/15)

  • RestDay! Workout

    Lepoa / Huoltoa

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 6-4-2

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

    RPE 8/10

    B,
    For quality:
    3x12 L/12 R Single Arm Dumbbell Rows, pick load
    75 Mini Band Press

    Mini Band Press-
    Accumulate 75 reps in as few of sets as possible.

    C,
    5 rounds for time of:
    10 Hang Power Snatches@52/34kg
    15 Deadlifts
    20 Box Plyo Skiers @60/50cm

    Teams of 2 work in and "I go, you go" fashion till each person has completed 5 full rounds of the triplet.

    Goal: sub 15 mins

    D,
    Complete as many rounds as possible in 10 mins of:
    L Arm Waiters Walk, pick load, 30 secs
    Yoke Carry, pick load, 30m
    R Arm Waiters Walk, pick load, 30 secs
    10 ATYTs, pick load

    Yoke Carries- moderate load

  • Extra Credit 28-07-2021 Workout

    Banded Pulldowns: 3 x 20. Rest 60s.
    +
    - Hip IR Pails/Rails
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Endurance WOD Workout

    40 min ladder:
    1-2-3-4-5… wall walks
    5-10-15-20-25… med ball cleans 9/6 kg
    5-10-15-20-25… box step overs 24/20”
    20-40-60-80-100…double unders

  • Main site Tuesday 250415 Strength

    For time

  • 2/26/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    15 jax
    10 single leg cherry picks

    WRK(30)
    choose one cardio movement per round
    500m row/400m run/2:00 min bike/elliptical
    30 sumo dead high pull
    500m row/400m run/2:00 min bike/elliptical
    30 sit ups
    500m row/400m run/2:00 min bike/elliptical
    30 push ups(modify as needed)
    500m row/400m run/2:00 min bike/elliptical
    30 plank tap(each tap counts)
    500m row
    30 russian kettlebell or dumbbell swings

    Finisher
    15 arm circles front and back
    1:00 hamstring stretch

  • pk ekstra Workout

    60 Min Amrap
    4 Min Erg
    2 Min Amrap 10 kb swing + 10 sit ups + 5 strict pull up or 2 wall walks

  • Kotitreeni Ke 3.3.2021 Workout

    WU
    6-8min. at easy pace
    10x air squat
    10x plank shoulder tap
    10x tuck crunch
    10x scapula push up