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

  • RestDay! Workout

    RestDay!

  • For time Workout

    1 Round:
    (w/ partner)

    800m Run
    80/60 cal Bike / Row
    80 Toes to Bar
    80 Box Step-Ups (w/ Dumbbell: 22.5/15kg)
    80/60 cal Bike / Row
    800m Run

    (Time cap: 25min.)

    • Ohjeistus:
    • Molemmat Parista juoksee samaan aikaan.
    • Loput liikkeet/toistot saa jakaa vapaasti.
    • Box stepeissä käsipainoa saa kantaa vapaalla tyylillä.

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Muscle & Power, YV1 Strength

    Push press 5-5-5-5 reps

  • Hanaa! Hanaa! Workout

    3 kierrosta:
    (jokainen kierto alkaa 2 ja 1 toistolla ja jatkuu +2 ja + 1 toistolla)

    2 min kierto 1
    2 x Tempaus käsipainolla (22,5 kg/ 15 kg)
    1 x Pike push up

    1 min lepo

    2 min kierto 2
    2 x Valassa askelkyykky (22,5 kg/ 15 kg)
    1 x Linkkari

    1 min lepo

    2 min kierto 3
    2 x Thruster käsipainoilla (22,5 kg/ 15 kg)
    1 x Burpee

  • Muscle & Power, AV1 Strength

    Back squat 4 RM, then 3x 2-3 reps @ same weight

  • MAYFLY PRO TRACK Workout

    A,
    Split Squat 10-10-10

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

    3x5 L/5 R

    B,
    Every 1 min for 16 mins, alternating between:
    4 Rope Climbs
    8 Strict Deficit Handstand Push-ups 10/6cm

  • "Side Effects" Workout

    5 Rounds For Time:
    5 Deadlifts 110/75kg
    20 Double Dumbbell 1-Arm Push Press 22,5/15kg
    20/15 Calorie Assault Bike/ 30/24 Calorie Row

  • CFKN teinit Workout

    Alkulämmittely

    -pystypunnerrus progressio alkaa

    Wod:
    4 x 3min
    A) 6cal kone 8 Boxin yli burpee
    B) 6 askelkyykkyhyppy 8 kk-heilautus

    Loppuvenyttelyt

  • EASYWOD 26062020 Workout

    -Hollow
    -Teräsmies
    -Kippi
    -Ilmakyykky

    WOD
    3 kierrosta
    -20 rengassoutu
    -20 boxidippi
    -20 ilmakyykky