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

  • 9.2.2021 Workout

    KEHONHUOLTOVIIKKO

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 1-1-1-1-1

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

    B,
    4 rounds of:
    Jump Rope, 1 min
    Handstand Walk Practice, 2 mins
    max rep Sandbag Ground-to-Boxes, pick load, 3 mins

    Handstand Walk Practice or Handstand Hold Practice

    Goal:
    Complete at an RPE of 6-7 (roughly 70%).

    C,
    Banded Lat Stretch, 60 secs/side
    Pec Stretch, 60 secs/side
    Pigeon Stretch, 60 secs/side
    Sprinter Stretch, 60 secs/side
    Samson Stretch, 60 secs/side
    Downward Dog, 1 min

  • Hang clean emom 12 Strength

    12 min emom
    Min 0-3 (4 sarjaa): 3 reps
    Min 4-7: 2 reps
    Min 8-11: 1 rep

    Painoa nostaen

  • MAYFLY PRO TRACK Workout

    For quality:
    50 Bike Erg Calories
    Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
    10 L/10 R Lateral Med Ball Throws, pick load
    10 L/10 R Single Arm Kettlebell Front Rack Reverse Lunge + Press, pick load
    50 Bike Erg Calories
    Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
    30 Russian Twists, pick load
    10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
    50 Bike Erg Calories
    Single Arm Bottoms-up Kettlebell Carry, pick load, L 30m/R 30m
    15 L/15 R Crossbody Muscle Snatches, pick load
    10 L/10 R Single Arm Kettlebell Front Rack Lateral Lunges, pick load

    Goal:
    Complete at an RPE of 6-7 (roughly 70%).

  • VKO6 Treeni 1C Workout

    3 kierrosta
    10/10 DB external rotation
    10/10 single arm DB floor press
    10 hollow rocks

  • VKO6 Treeni 1B Strength

    Leuanvedot ja pressit

    EMOM10

    Vuorominuutein
    4 leuanvetoa
    4 pystypunnerrusta

    *Leuanvedoissa voi olla lisäpainoa,
    Sarjoissa saisi olla noin 2 toistoa varaa.
    *molempia viisi sarjaa

  • VKO6 Treeni 1A Workout

    Työntötekniikkaa

Etsi päivän raskas paino kompleksiin:

    1 raaka rinnalleveto
    1 rinnalleveto kyykkyyn riipusta
    1 ylöstyöntö saksiin

    • Perään - Ota 10-20% painosta pois ja tee:

    EMOM8
    1 raaka rinnalleveto + 1 ylöstyöntö saksiin

  • Core Shoulder Carry Workout

    x min Continues effort (choose between 10min...15min)

    30m Filly Carry
    12 Alternating Oblique Raises
    8 Ring Rows (Hold 1sec at the top)
    30m Filly Carry
    4 Strict Toes to Rings
    2 (Hallow Body) Wall Walks

  • Vierumäki extra Workout

    [Warm up]

    1000m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    400m run at easy pace
    100m sprint
    200m run at easy pace
    100m sprint

    This is a part of running wod by Chris Hinshaw, named: HOP SCOTCH

    • The original session is a serious test of endurance.
    • Focus on the 100m sprints, but keep your efforts to 90% to retain your running form
    • This session should be performed as its own session

  • 6.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min