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

  • Kotitreeni WOD Workout

    16min. emom
    1. 6-10 burpee over object
    2. 10-15x KB/DB DL
    3. 10-15x goblet squat
    4. rest

  • WOD + Assesory work Workout

    AMRAP 15:00
    Right arm Overhead DB walking lunge (length of gym) 50/35
    8 burpees
    Left Arm overhead DB walking lunge (length of gym)
    8 chest to bar pull-ups

    Assesory Work
    NOT FOR TIME
    3 rounds
    Banded good mornings 15-20 reps
    Weighted Glute bridge (with barbell) 8-10 reps

  • Punttitunti, alakroppa, hypertrofia 1. Strength

    Testiliike:
    Kasakka -venytys, arvioi puolieroja ja pyri tasaamaan ne kuukauden aikana.

    Pääliike:
    A. Etukyykky 4 x 6 tai maljakyykky 4 x 8

    Ensimmäisellä viikolla vara 3, toisella viikolla vara 2 ja kolmannella viikolla vara 1 ja neljännellä viikolla vara 0 - 1/2.

    B1. Hyvää huomenta tangolla 4 x 8

    B2. Askelkyykky, kahvakuulat eturäkissä 4 x 8 per jalka.

    Pyri ensimmäisellä ja toisella viikolla vara 2, kolmannella ja neljännellä viikolla vara 1.

  • 3.5.2019 Workout

    Hupsut piti korvata pressillä ja pistoolikyykyt yhellä jalalla alas ja kahella ylös.

  • Muscle & Power, AV1 Strength

    OH squat 4x5 reps

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toes to Bar 7 reps

  • 4.8.2020 Home Workout Workout

    AMRRAP 20

    5 Strict Pull Ups
    10 Hand Release Push Ups
    15 Squat Jumps

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    Row, 1 km
    30 Med Ball Cleans 9/6kg
    20 Ring Push-ups
    10 Strict Toes-to-bars
    60/50 Bike Calories
    30 Wall Squats
    20 Plank Shoulder Taps
    10 L/10 R Split Stance Good Mornings @43/30kg
    Jog, 800 m
    30 Walking Lunges
    20 Ring Rows
    10 Kang Squats @43/30kg

    Complete at RPE of 6 out of 10 (60% effort).

  • Power snatch Workout

    E45s x 8

    1 power snatch @60-65% of 1rm snatch

    Rest 2min

    EMOM8

    1 power snatch

    Start at 60-65% of 1rm snatch and up to heavy but technical. Aloita noin 60-65 % painoista ja nosta hallitusti kohti raskasta, mutta teknisesti puhdasta toistoa.

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes