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

  • Muscle & Power, YV2 Strength

    Bent over barbell row (hands supinated) 15-12-10-8 reps

  • Strength Workout

    pallof press w. arm raise 3x6/6

    bent over T raises 3x8

    front squat 1RM

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Kompleksi Workout

    *Squat Clean 5x5- *

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP

    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E7MOM
    4-7 rounds:
    2000m bike ( moderate pace / not too fast )

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • MAYFLY PRO TRACK Workout

    A,
    Teams of 3 - 5 rounds for max reps of:
    15/13 Row Calories + max reps in remaining time Single Unders, 1 min
    15 Russian Kettlebell Swings, 24/26kg+ max reps in remaining time Single Unders, 1 min
    15 AbMat Sit-ups + max reps in remaining time Single Unders, 1 min

    Complete in teams of 3.

    B,
    For distance:
    Sled Drag: 1x 10 mins, pick load
    Use a moderate weight that allows for a steady march.

  • BBF strength Workout

    4 sets ( Go every 4-5min)
    20m Plate Push
    20 SB Bearhug Carry
    20-30sec each Plank around

  • 4x every 2min Workout

    4x every 2min
    5-10 TTB
    5-10 HSPU

  • 16.12.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) 15 MB over shoulders
    2) 12 Reverse hypers
    3) 8 Ring rows
    4) Rest