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

  • 3.10.2022 Unbroken Workout

    Mobility

  • WOD Workout

    4 rounds for time;
    10/7 Cal Bike/Row/Ski
    15 DB/KB Push-ups
    90 Meter DB/KB Farmer Carry
    Rest 60s
    Timecap: 15 mins
    UB carry is the goal!

    Extra:
    Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.

  • CONDITIONING Workout

    “Fran”

    For time:
    21-15-9
    Thruster
    Pull-Up

    RPE 5, maximum effort
    Target <3min

    Loadings:
    Rxd: 42,5/30kg
    Masters: 30/25kg
    Tailored: 30/20kg

    Tailoring Options:
    Decrease rep scheme to 15-12- 9
    Pull-Up→ Jumping Pull-Up

  • Functional training 12.10. Strength

    Push Jerk
    5-5-5-5-5

  • Sunnuntai 11.9.22. Workout

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds with partner

    20 Passthrough
    10x 10m run
    10m wheel barrel
    3 x 10m partner carry
    20sec Handstand or 10 shoulder taps with partner

    Gymnastics for quality

    RX
    Free Handstand (with HSPU)

    INTERMEDIATE
    Handstand walk (for distance)

    BEGINNER
    HSPU (cycling)

    AMRAP 6
    YGIG with partner

    3m handstand walk
    2 HSPU
    1 boxjump 60/70cm

  • 2.2.2023 Workout

    EILINEN tai

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

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    CLEAN On The plate
    5x2@kevyt pal 2min

    --

    POWER CLEAN + CLEAN
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1-1-1-1-1

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

    Find a 1RM for the day.
    --then--
    4x 1 within 15% of 1RM.

    B,
    Teams of 2 - for time:
    100 Push Press, 52/35kg
    30 Rope Climbs
    100 Bar Facing Burpees
    30 Strict Pull-ups

    Complete in teams of 2; one person works at a time. You must complete one exercise before moving onto the next.

    C,
    3 rounds for quality of:
    Arms Overhead Hip Hinge Hold, 10 secs
    10 Plate External Rotations, pick load
    5 L/5 R Plank Reach Throughs

    Plate External Rotations- bent over

  • Dynaaminen liikkuvuus Workout

    ⭐️🌛🌞🌜🌞⭐️

  • 30.9.2022 Split Jerk Behind the Neck Workout

    5 Sets of 3 @ Light Weight

    • 2 sec pause in catch