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

  • Main site Saturday 250118 Workout

    For time
    - 1,000-meter row
    - 50 deadlifts
    - 30 handstand push-ups

    ♀ 95 lb
    ♂ 135 lb

  • Tisdag 15/12 2020 Workout

    5rft:
    250m row
    50 DU
    5 singel arm Kb swing La
    5 singel arm Kb clean
    5 singel arm Kb front rack Reverse lunge steps
    5 singel arm Kb swing Ra
    5 singel arm Kb clean
    5 singel arm Kb front rack Reverse lunge steps

  • Extra Credit 17-09-2022 Workout

    Prone Banded Hamstring Curl: 3 x 25. Rest 60s.
    +
    Pick 1-2 from the list below
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • MAYFLY PRO TRACK Workout

    A,
    Every 2 mins for 10 mins do:
    15/13 Bike Calories
    3 Rope Climbs

    Goal is to finish each round in a similar time. Pace it from the start and try to keep it there. Rest the remainder of the 2 min window

    B,
    For quality:
    20-18-16-14 reps of:
    Banded Air Squat
    10-9-8-7 reps of:
    Banded Push-up

  • 07.03.2022 (Open 22.2) Workout

    WOD:
    Open 22.2
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of:
    Deadlift (60/40kg)
    Bar Facing Burpee
    (Timecap:10 minutes)

    STR:
    5 minutes of:
    1-2-3-4-... of Strict (Banded) Pull-Ups
    15 Plate Floor Press

    5 minutes of:
    2-4-6-8-10-... of Push-Ups
    5-8 Ring Rows

    5 minutes of:
    30s+30s SA KB Front Rack Hold
    30s+30s Side Plank

  • 2.9.2021 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

    PÄIVÄN RINNALLEVETO TEKNIIKKAOSUUS n. 40min

    Tee vapaavalintaiset lämmöt

    Omaehtoiset verryttelyt / venyttelyt

  • Omatoimi lämmittely Workout

  • Tuesday Warm up Workout

    Warm Up
    5 min cardio machine of your choise
    perform 3 inch worm with push up every min. total 15 reps
    then 2 rounds of :
    10 scapula pull ups
    5 kip to swings
    5 kip knee raises
    10 ring row
    10 kb tater (kbs+goblet squat)
    10 bench press (tempo slow down, fast up)

  • Back squat Workout

    Back squat

    5x4

    *jätä 1 toisto varaa joka sarjaan