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

  • 24.03.2022 Workout

    Partner WOD:
    7 minute AMRAP of:
    5-10-15-20-... of:
    Barbell Squats (40/25kg)
    Toes to Bar

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Burpee Over Bar
    Tuck-Up

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Shoulder to OH (40/25kg)
    Pull-Ups

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Hand Release Push-Ups
    KB Sumo High Pull (24/16kg)

  • 22.8.2023 Half front squat to bench Strength

    4 x 5 reps

    Go every 1:30

  • Muscle & Power, YV2 Strength

    Hang clean pull 4x6 reps

  • FUNCTIONAL BODYBUILDING Workout

    Strength:

    A, Banded Sumo Deadlift
    10-8-6-4-2 @build up

    B, 3 sets:
    - Narrow Heels elevated lumberjack squat x 6-8
    - Single Leg Banded Hamstring Curl x 12 / 12

    C,
    In Teams of 2:
    EMOM 12
    Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Box Jump Overs
    Min 2 - P2: AMRAP cal Bike / P1:AMRAP Box Jump Overs
    Min 3: Rest

    Score : total cals + total box jump overs

  • 4.7.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 28.5.22 Workout

    EMOM 24 (6 rounds)
    1) 2 rope climb
    2) 12/9 cal row
    3) 5 squat cleans @60/40kg
    4) 12 alt. db snatch @22/16kg

    vähän tiukempi emomi tähän väliin ;)

  • 28.11.2023 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 1x1

    Use the heaviest weight you can for the set.
    20 min to build up to a max for the day.

    B,
    As many reps/distance as possible in 18 mins of:
    Run, 3 mins
    Bike Calorie, 3 mins
    Ski Erg Calorie, 3 mins
    Run, 2 mins
    Bike Calorie, 2 mins
    Ski Erg Calorie, 2 mins
    Run, 1 min
    Bike Calorie, 1 min
    Ski Erg Calorie, 1 min

    C,
    Every 1 min for 10 mins, alternating between:
    5 Strict Muscle-ups
    10 Strict Handstand Push-ups

  • Muscle & Power, YV2 Strength

    (weighted) Chinup 5 RM, or 5x5 reps, then max reps without weight

  • 31.1.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

    1. CROSS SUPERMAN
    2. SLIDING KNEE TUCKS
    3. MOUNTAIN CLIMBERS
    4. MUSCLE SNATCH
    5. FLUTTER KICKS
    6. SIDE SQUAT
    7. PLANK
    8. SNATCH THURSTER