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

  • Sotilas Pena + vatsat Strength

    E3MOM x 5

    Sotilaspenkki (jalat ilmassa) 10-8-6-6-6
    Sit up 8-8-8-8-8 lisäpainolla (6 kg +)

  • Fitness Nancy Workout

    5 rounds:

    400m run
    15 front squat

  • MUSCLE RUUVIKATU Workout

    Etukyykky nousu raskas 3
    Yhden jalan mave 3x8/jalka
    Leuanveto leveä ote 4x Max "2vajaa" 5+
    Hang to hollow 3 x Max
    Hauiskääntö tangolla 3x12-15
    Ranskalainen punnerrus 3x10-15

  • EasyWOD 29.6.2023 Workout

    Voima
    E3MOM, 4 rounds
    6-10 strict pull up
    -matala tanko

    WOD
    3 rounds 40s work/20s rest
    farmers walk w/2kb's
    Box step up
    bent over row (barbell)
    ski

  • StrongPeoPle TeamWorx Workout

    Teams of 2
    Buy In: 200m sandbag/keg evacuation
    Then complete in any order:
    80 axle deadlift
    60m prowler push
    40 stone/sandbag shouldering
    20 tyre flipping
    10 log/ axle ground to overhead
    Buy Out: 200m sandbag/keg evacuation

    Go HeaVy or go home!!

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 4-4-4-4

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

    B,
    6 rounds for time of:
    15/13 Echo Bike Calories
    15 GHD Sit-ups

    Goal: Sub 12 mins

    C,
    4 rounds for quality of:
    Handstand Hold, 30 secs
    Isometric Goblet Lunge Hold, 24/16kg, L 30 secs/R 30 secs
    Barbell Row Hold, pick load, 30 secs
    Rest 1:30

    3-4 rounds.

    Handstand Hold- freestanding if possible

  • MAYFLY PRO TRACK Workout

    A,
    " Lumberjack 20"
    For Time
    20 Deadlifts 125/80kg
    400 meter Run
    20 Kettlebell USA Swings @32/24kg
    400 meter Run
    20 Overhead Squats 52/34kg
    400 meter Run
    20 Burpees
    400 meter Run
    20 Chest-to-Bar Pull-Ups
    400 meter Run
    20 Box Jumps @60/50cm
    400 meter Run
    20 Dumbbell Squat Cleans 2x20/15kg
    400 meter Run
    Timecap: 30 mins

    B,
    3 rounds for quality of:
    Recovery Row, 3 mins
    Waiter Walk, pick load, L 15m /R 15m
    10 Prone Snow Angels
    10 Plate External Rotations, pick load
    5 L/5 R Side Plank Reach Throughs

    Shoulder Maintenance

    2-3 rounds.

  • Midsummer WOD Workout

    Strength and Cardio ala Midsummer

    5x
    8min On/3min OFF

    A) AMRAP of
    10/7 Cal Echo/Assault
    10 Benchpresses @50-60%

    B) AMRAP of
    10/7 Cal SkiErg
    10 Barbell Biceps Curls
    10 V-Ups

    C) Run 800m
    +
    AMRAP in the remaining time of
    3 Sandbag over Shoulder (Devils Press)
    3 Sandbag Squat (Double DB Squats)

    D) AMRAP of
    10/7 Cal Row
    10 Alt DB Hammer Curls into Press

    E) AMRAP of
    10/7 Cal BikeErg
    7 Strict Pullups
    7 Strict Toes-to-bar

  • EasyWOD 26.6.2023 Workout

    Voima
    E3MOM, 4 rounds
    8+8 box step up
    -sopivan haastava boxi

    WOD
    3 rounds For Time
    20cal ergo
    21 KB Swing
    12 ring Row

  • MAYFLY PRO TRACK Workout

    A,
    Power Clean 3-3-3-3-3-3

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

    Find a heavy set of 3 for the day and accumulate a total of 5 working sets within 15% of your best for the day.

    B,
    Split Jerk 3-3-3-3-3

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

    Find a heavy set of 3 within 5 sets, including build up.

    C,
    5 rounds for time of:
    4 Push Jerks @93/67kg
    6 Front Squats
    18 Pull-ups
    Rest 1:30

    Goal: Sub 2 min/round

    D,
    Complete as many rounds as possible in 8 mins of:
    8 Strict Toes-to-bars
    10 L/10 R Paloff Press
    15 Hip Extensions
    Lateral Sled Drag, pick load, L 15m/R 15m

    Lateral Sled Drag- moderate weight