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

  • Kesävatta Workout

    Core tabata
    25sec work, 10sec rest, 12 kierrosta

    • pallolla kierto heittoja parin kanssa (molemmat puolet)
    • käänteinen lankku
    • hollow hold 2x
    • lankku 2 kierrosta

  • Suoraan keuhkoihi Workout

    10 AMRAP

    60 sinkku hyppyy narulla
    15+15 yhden käden käsipaino tempauksia
    10 burbeeta käsipainon yli hypäten

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1

    E8MOM x 4-5
    30/20CAL ECHO
    30/20CAL SKI
    *REMAINING TIME EASY BIKE

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1

  • Snatch Strength

    12 sets of Snatch:
    Sets 1-3: 1 @65% 1RM Snatch
    Sets 4-6: 1 @70%
    Sets 7-9: 1 @75%
    Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
    - Rest as needed btw sets

  • Snatch Balance Strength

    EMOM 5:
    1 Snatch Balance @60-65% 1RM Snatch

    EMOM 5:
    1 Snatch Balance @70-75%

    EMOM 5:
    1 Snatch Balance @75+%

  • 10.1.2025 Workout warmup Workout

    Warm-up

    EMOM 8 (0:40 work / 0:20 rest) @ increasing pace
    1) SkiErg
    2) Shuttle runs,7.62m
    +
    2 Rounds
    5 Inchworms
    5 Jefferson curls
    5 Scapular pull-ups
    +
    2 Rounds
    5/side KB Hike cleans, alternating
    8 Box jump, step downs
    24 Speed rope skips
    +
    Bar muscle-up drills – 1-2 Rounds
    3 Supine kipping pull-up drill (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snap to the bar drill
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    * Prep the burpee box get-overs, GHDs and wall balls between rounds
    +
    Build to workout weight for DB GTOHs, Thrusters and walking lunges
    * Practice a few short sets of bar muscle-ups, burpee pull-ups and burpee box jump overs between sets.
    +
    Once through @ workout weight
    20 Double-unders
    3 Burpee box jump overs
    4 DB Ground-to-overheads
    2 Bar muscle-ups
    3 DB thrusters
    12/8 (cal) SkiErg
    2 Shuttle runs
    3 Burpee pull-ups
    12m DB walking lunges

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10 snowangel
    20 GHD sit up

  • OPTIONAL Workout

    2-3sets:

    10 DB bench
    10-20 banded pull apart

  • Crosstraining kestävyys- perjantai Workout

    Ergo-intervalliharjoitus

    LÄMMITTELY
    3min soutu
    3min pyörä
    3min hiihto
    -joka minuutilla nouseva intensiteetti

    sitten 3 kierrosta:
    10 istumaannousu
    5+5 Kasakkakyykky
    5+5 Samsonin venytys
    5-10 Aussi-leuanveto

    HARJOITUS (Vauhtikestävyys, 70-85%/HRmax, maksimikestävyys 85-95%/HR max)

    3x12 min, 2min lepo

    A) Joka kolmannella alkavalla minuutilla 500m soutu

    B) Joka kolmannella alkavalla minuutilla 1000m pyörä

    C) Joka kolmannella alkavalla minuutilla 500m hiihto

    *Harjoituksessa on kolme 12min intervallia, joista jokainen suoritetaan yhdellä ergolla kerrallaan. Kolmen minuutin välein suoritetaan annettu metrimäärä, jäljelle jäävä aika levätään. Lepoaikaa 3min ajasta tulisi jäädä vähintään 45s, joten skaalaa tarvittaessa metrimäärää (esim 400m hiihto ja soutu, 800m pyörä). Jokaisen 12min jälkeen on 2min lepo.

  • MAYFLY PRO TRACK Workout

    A,
    Bulgarian Split Squat 10-10-10-10-10

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

    5x 5 reps/side

    B,
    For time:
    5 Push Press, 84/57kg
    25 Row Calories
    50 Double Unders
    4 Push Press,
    20 Row Calories
    40 Double Unders
    3 Push Press,
    15 Row Calories
    30 Double Unders
    2 Push Press,
    10 Row Calories
    20 Double Unders
    1 Push Press
    5 Row Calories
    10 Double Unders

    Goal
    Sub 15 mins

    C,
    3 rounds for quality of:
    10 L/10 R Contralateral Dumbbell Press, pick load
    5 L/5 R Skater Squats
    Side Plank, L 15 secs/R 15 secs

    Rest as needed between rounds.