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

  • 28.12.2023 EasyWod Strength

    Frontrack Lunges ( Backward )

    2 x ( 4 + 4 )
    2 x ( 3 + 3 )
    2 x ( 2 + 2 )

    Rest 2:00 - 2:30 Between sets.

  • PT Group TI 5.11. klo 11 Workout

    LÄMMITTELY
    - Lonkan pyöritykset tolpan luona
    - Lonkankoukistus + päkijöille nousu vk
    - Vaaka + polvennosto vk
    - Lonkan koukistus + polven ojennus
    - Roikkuminen --> ojennukset --> kierrot olkapäille
    - Käsien avaukset taakse eri korkeuksille
    - V avaus + soutu niskan taakse

    VOIMA
    Kiertoharjoitteluna, 3-4 kierrosta
    1. Yhden jalan jarruttava kyykky x5/puoli
    2. Gorillasoutu x10/käsi
    3. Hyvää huomenta istuen x10
    4. Vuorokäsin lattiapenkkipunnerrus x10/käsi

  • Takakyykky Strength

    4 x 6 V.2/120s

  • MAYFLY PRO TRACK Workout

    A,
    Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
    Floor Press 8-8-8-8-8, using heaviest weight per set

    8 reps/side Sandbag Bear Hug Bulgarian Split Squat

    Super set the movements.

    B,
    Teams of 2 - for time:
    20 Synchronized Overhead Squats, 52/35kg
    30 Synchronized Toes-to-bars
    40 Synchronized Deadlifts, 93/65kg
    50 Synchronized Wall Balls, 9/6kg
    60 Synchronized Push-ups

    Goal
    Sub 18 mins.

    C,
    Complete as many rounds as possible in 10 mins of:
    Sled Drag, pick load, 30m
    Lateral Sled Drag, pick load, L 15m/R 15m
    Good Morning Sled Drag, pick load, 15m

  • New PR Strength

    New PR

  • 27.12.2022 Tabata core Workout

    Tabata core

    1: Crab extension hold
    2: sit up

  • Weightlifting Workout

    A:Snatch deadlift + double power snatch 4x3
    B: Hang power clean+ double squat clean 3x3
    C: Double split jerk from rack up to heavy

  • Conditioning Workout

    Alternate “A” and “B”
    Every 4 mins x 8 sets
    A,
    4 burpee Pull up
    8 HR push up
    12 wall ball @9/6kg
    16 Kb USA swing @24/16kg

    B,
    Every 4 mins x 4 sets
    4 burpee T2B
    8 HSPU kipping/ Pike Push up
    12 Box jump @60/50cm
    16 air squat

    Goal : sub 3 mins work in each set
    After 4 sets keep 3 mins REST!

  • 4.1.2023 Shoulder Mobility Workout

    Shoulder Mobility

  • MFBDC2024 - Event III. Workout

    🟦🟦🟦Event 3.🟦🟦🟦
    🔶“Don’t trip, But Grip!”🔶 ⬛️ In 14 mins

    Buy in : 100 Double under each / 150 Single under each
    Then immediately into :
    - 100 Toes to bar / Toes to ring
    - 100 Single Dumbell box step over @22,5/15kg sc @15/10kg @50cm

    - In remaining time max rep Kipping HSPU / HR push up

    You GO, I GO!
    One person must finish first the skipping rope before the other can start!
    Dumbell is in suitcase position!
    Teams must complete the reps in the given order!