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

  • 15.9.2024 WODLiiga klo 15:00 Workout

    WODLiiga klo 15:00

  • Viikko 31 (kevennys) Workout

    Kevyt viikko!

  • PT Group TO 3.10. klo 19 Workout

    LÄMMITTELY
    Cat - Cow
    Nelinkontin lantion pyöritykset
    Nelinkontin lonkan pyörittelyt (blokki)
    Liskokierto
    Kylkimakuulla käden avaus vk
    Päinmakuulla jalka 90 - lonkan sisäkierto
    Päinmakuulla käsien nostot ja kierrot
    Lantionnosto salmiakkiasennossa
    Istuen suoran jalan nostot

    AMRAP 20min
    10 x rengassoutu
    10 x / jalka - askelkyykky etujalka stepperillä
    10 x levypaino tempaus
    10 x / puoli lankussa olkapää kosketukset
    10m farmers walk 1 kk

  • OPTIONAL METCON 2. Workout

    AMRAP 9

    3 rope climb
    9 push up
    27 DU

  • Extra Credit 25-11-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS
    :30 Wrist Flexion Stretch (Palms Up)
    1:00 Foam Roll
    :30 Wrist Extension Stretch (Palms Down)
    1:00 Slow Glute Bridge-Ups

  • Main site Tuesday 241029 Workout

    For time

    • 500-meter row
    • 50 dumbbell box step-ups with ♀ 15-lb dumbbells and 20-inch box, ♂ 25-lb dumbbells and 24-inch box

  • 19.10.2024 Workout Warmup Workout

    8:00 BikeErg @ increasing pace each minute on the final 5-minutes
    +
    1-2 Rounds
    5 Inchworms
    5 Back support slide throughs
    5/side KB Hike cleans, alternating
    +
    Build to workout weight for the thrusters and DB snatches
    * Practise fast burpees in sets of 5, box jump overs in sets of 4 and do Toes-to-bar complex between sets:
    Kipping Toes-to-Bar complex
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    Once through @ workout weight
    9 Thrusters
    6 Toes-to-bars
    3 Bar-facing burpees
    1:00 BikeErg @ 98-102%FTP20
    8 DB snatches
    6 Box jump overs, 24/20”
    4 Lateral burpees over DB
    1:00 BikeErg @ 98-102%FTP20

  • 10 Rounds for time Workout

    10 rounds for time: 10 c2b + 10 x box jump + 10 cal row

  • MAYFLY PRO TRACK Workout

    A,
    Block Clean & Jerk 1-1-1-1-1

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

    Use work up method.

    Find your heaviest "perfect" set of 1.

    Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Each for time:
    Row: 7x 500 m

    Rest 2 mins between efforts.
    Goal
    Strong and consistent effort across all intervals.

    C,
    Complete as many rounds as possible in 12 mins of:
    Kettlebell Front Rack Carry, 24/16kg, 60m
    Kettlebell Overhead Carry, 24/16kg, 30m
    Bottoms-up Kettlebell Carry, 16/12kg, 15m
    10 Kettlebell Push-ups

  • Viikko 43 Workout

    Kevennys/väliviikko