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

  • 3.2.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    CLEAN On The plate
    5x2@kevyt pal 2min

    POWER CLEAN + CLEAN
    5x2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Warm up and WOD Workout

    3 rounds
    10/8 cal bike or row
    10 RKBS light weight
    5 push ups

    WOD
    50 cal bike/60 cal row
    5 rounds
    10 RKBS 70/53
    10 push ups

    40 cal bike/ 50 cal row
    4 rounds
    10 RKBS
    10 Push ups

    30 cal bike/ 40 cal row
    3 rounds
    10 RKBS
    10 push ups

    20 cal bike/ 30 cal row
    2 rounds
    10 RKBS
    10 push ups

    10 cal bike/ 20 cal row
    10 RKBS
    10 push ups

    *30:00 time cap

  • 10-1 Workout

    bench press&
    shoulder press/push press
    10-9-8-7-6-5-4-3-2-1

    Bp: 10-9@65kg, 8-7@70kg, 6-5@75kg, 4-3@80kg, 2-1@ 85kg
    Sp/Pp: 10-9@40kg, 8-7@45kg, 6-5@50kg, 4-3@55kg, 2-1@60kg

    followed by...

    pull ups & ring dips
    10-9-8-7-6-5-4-3-2-1

  • 27.01.2016 - WOD Workout

    Tabata 1 - Hang Snatch (43/30)
    Rest 1'
    Tabata 2 - Burpee Box Jump
    Rest 1'
    Tabata 3 - Overhead Lunge Kettlebell (24/16)

  • Easy bike erg 45min Workout

    45min easy bike erg

  • MAYFLY PRO TRACK Workout

    A,
    Week 2

    Block Clean & Jerk : 3-3-3-3

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

    B,
    3 rounds for time of:
    20 Dumbbell Snatches @32/22,5kg
    10 Back Squats 102k/70kg (from rack)

    Goal: sub 12 mins

    C,
    3 rounds for quality of:
    10 Ring Walk Outs
    10 Seated Barbell Good Mornings, pick load
    20 Russian Twists, pick load

    Rest as needed between rounds.

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat 200m, recover :45s until form/pace deteriorates
    Bike Repeat 200m, recover :45s until form/pace deteriorates
    Run Repeat 200m, recover :45s until form/pace deteriorates
    Row Repeat 200m, recover :45s until form/pace deteriorates

  • Iisi WOD Workout

    3 rounds:

    3 eccentric pull ups
    6 banded gymnastic push ups
    9 rope ascends
    12 abmat sit ups

  • INTERVALS Workout

    4rounds:

    3min ON / 3min Off
    500/400m row
    *max shuttle runs

  • Main site Monday 241021 Workout

    For total reps

    • Tabata pull-ups
    • Tabata box jump-overs
    • Tabata push-ups
    • Tabata calories on the Echo bike

    ♀ 20-inch box
    ♂ 24-inch box