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

  • Clean pull Strength

    3x4 90%

  • Rinnalleveto+ rive polven alta + ylöstyöntö Strength

    4x1+1+2 @70-75%

  • Rinnalleveto + vauhtipunnerrus Strength

    3x 2+2 @65

  • 12.9.2021 PK Workout

    Basic Condition

    10 min Ski
    10 min Row
    10 min Bike

  • 12.09.2021 PK Workout

    Basic Condition

    10 min Row
    10 min Ski
    10 min Bike

  • PolkujuoksuWod Workout

    PolkujuoksuWod klo 13 Vedenjakajareitistöllä.
    Lähtö Nikkarilan kankaiden taukopaikalta (Metsäopistontie 103).

    Wodilla on kaksi ohjaajaa, joten kokoneemmat voivat edetä omana ryhmänään vauhdikkaammin. Toisessa ryhmässä vauhti skaalataan niin, että kävellenkin voi osallistua.

    Kesto n. 60-75min. Kaikki innolla poluille liikkumaan 🙂!

  • Endurance WOD Workout

    “Morrison”
    50-40-30-20-10 reps for time:
    wall balls 9/6 kg
    box jumps (24/20”)
    kettlebell swings 24/16 kg

  • Main site Friday 210903 Workout

    Complete as many rounds as possible in 12 minutes of

    ♀ 105 lb. ♂ 155 lb.

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1x1

    Use the heaviest weight you can for the set.

    Find a 1 RM for the day.

    B,
    Dumbbell Bench Press 15-15

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

    C,
    Dumbbell Tate Press 10-10

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

    D,
    Dumbbell Rollback 10-10

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

    E,
    For time:
    Run, 1600m
    Farmer Carry, 24/16kg, 400 m
    Front Rack Carry, 24/16kg 200 m
    Overhead Carry,24/16kg , 100 m

    Wear a 9/6kg vest on the run but NOT the carries if you're looking for an added challenge.

    Goal: Sub 20 min

    F,
    For quality:
    50 Band Face Pulls
    25 L/25 R Plate External Rotations, pick load
    25 Dumbbell Flies, pick load