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

  • Omatoimi lämmittely Workout

  • Weighted pull up Strength

    3x5 as heavy as possible

  • Devil`s press with box Workout

    6 min AMRAP
    Devil`s press box over (22,5 kg/ 15 kg)

  • Strength 28-11-2021 Workout

    Tri-Set
    3 rounds

    Pistol Squat x 6-8 each
    Rest 60s
    Good Morning x 6-8 (light and focus on range of motion)
    Rest 60s
    Band Lat Pull-Down x 20-25
    Rest 60s

    • Scale pistols: weighted, normal, post-assisted, pistol to box.
    • Progress from last week in quality or load

  • Jakokyykky tanko takaräkissä 5 x 5+5 Workout

    Jakokyykky tanko takaräkissä 5 x 5+5 nosta painoa tuntemuksen mukaan

  • Boot camp Workout

    Warm up
    Tabata bike or row

    Core strength
    Every 3:00 x 5
    30 bicycle crunches
    20 dead bug
    15 sit ups

    WOD
    80 calorie row
    *E2MOM 5 wallballs

    Or
    60 cal bike
    *E2MOM 5 KBS

  • FUNCTIONAL 1.6.2022 Workout

    Teams of two:

    300m run (both)
    4 rounds (I go you go)
    10 DB/KB hang C&J
    20 reverse lunge

    300m run (both)
    4 rounds (I go you go)
    10 DB/KB snatch
    15 DB/KB squat

    300m run (both)
    100 box step ups with DB/KB (split anyhow)

    Timecap: 22 min

  • MAYFLY PRO TRACK Workout

    A,
    Complete as many rounds as possible in 30 mins of:
    30 Echo Bike Calories
    15 Toes-to-bars
    10 L/10 R Single Arm Russian Kettlebell Swings 24/16kg
    10 L/10 R Single Arm Kettlebell Clean & Jerks
    10 L/10 R Single Arm Kettlebell Snatches

    Complete at a RPE 7/10, 4 rounds or work for 30 mins. Whichever comes first.

    B,
    3 rounds for quality of:
    Cobra Stretch, 30 secs
    5 L/5 R Eccentric Single Stiff Legged Deadlifts, pick load
    Pec Stretch, L 30 secs/R 30 secs
    5 Eccentric Dumbbell Pull Overs, pick load

    Eccentric Single Stiff Legged Deadlifts- 6 secs lowering and regular return
    5 Eccentric Dumbbell Pull Overs- 6 secs lowering and regular return

    Complete 2-3 rounds.

  • 2/25/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    15 jax
    10 single leg cherry picks

    WRK(20)
    Complete a round every 2:30-repeat for 9 rounds
    6 squat to dumbbell press
    (two second squat hold+two second press up)
    24 mountain climbers-every rep counts
    6 tricep overhead extensions
    24 dumbbell hopovers-every rep counts

    Finisher
    50 crunches
    1:00 samson stretch

  • Perjantai 25.12. Workout

    Joulupäivä
    Sali kiinni