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

  • Extra Credit 17-09-2020 Workout

    Banded Pull-throughs: 100 Reps. Rest as needed.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes proximal to distal)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Pe 18.9.2020 masters sm: pääliikkeet Strength

    Kyykky 3x3x80%

    Penkki 5x70%, 4x75%, 3x80%

    Maastaveto 3x80%, 2x85%, 1x90%
    -lämppärit vetoina polviin

  • VKO 38 Treeni 2C Workout

    Conditioning:
    AMRAP12
    2-4-6-8…
    Istumaannousu
    Kehonpainokyykky
    Burpee

    *Joka kierroksella tulee kaksi toistoa lisää per liike, jatka niin pitkälle kuin mahdollista, kunnes 12 minuuttia on täynnä.

  • Mestaripiirros Workout

    ”Kinda like Murph w partner”

    For time:

    Row 1600m
    100 strict pull-up
    200 push-up
    300 air squat
    Row 1600m

    *both must complete 2x1600m row
    *split the rest as needed

  • 30 sec ON/30 sec OFF: max Burpees Workout

    10 rounds, 30sec On/30sec OFF: max Burpees

  • 16.9.2020 Lepikkä Workout

    Voima tempaus + raakatempaus puolesta reidestä

    5 x (1+1) x raskas voima te

    "No feet snatch" + Tempaus

    7 x (1+1) x 65 - 80%

    Panda pull

    5 x 1 x 75-80%

    Takakyykky

    4 x 2 x 80%

  • Ke 16.9.2020 masters sm: apuliikkeet Workout

    Sumo-kyykky 5x5 (kevyt/noin 50-60%)
    -rauhallinen/kontrolloitu alaslasku

    Yhden käden kulmasoutu 5x8-15
    -heavy as fuck!!

    Jalkojen/polvien nostot riipusta 5 sarjaa ”päätyyn asti”, 1min palautukset

    Facepulls 4x20
    -2s stoppi otsalle

  • Row/Bike/Run/Ski Workout

    Easy aerobic pace 45-90min.

  • MAYFLY PRO TRACK Workout

    A,
    EMOM 15 mins, alternating between:
    20/17 Bike Calories
    15 Pull-ups
    10 Alternating Front Rack Lunges @61/43kg

    B,
    For time:
    Row, 2000m
    Run, 3200m
    Row, 1000
    Run, 1600m

    Goal is to keep a steady heart rate/pace throughout the entire workout. You should be able to move from the row immediately into the run and vice versa.

  • Lisäpainoleuka Strength

    3 x 3 lisäpainoleuka