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

  • Saturday Madness Workout

    For time in teams of 2:
    30-60-90
    Calories Bike/Row/Ski
    Hang Power Snatch 35/25kg
    15-30-45
    Burpee Pull-ups

    Goal: Sustainable effort. Split work evenly among all three people.
    Scale burpee pull-ups by using lower bar. Rx is 30cm above reach
    TIME CAP = 30:00

  • Ski erg & kp-tempaus tabata Workout

    Tabata: 8x 20s/10s
    Ski erg & käsipainotempaus

  • MAYFLY PRO TRACK Workout

    A,
    Zercher Carry 1-1-1-1-1, using heaviest weight per set
    Overhead Carry 1-1-1-1-1, using heaviest weight per set

    15m for each movement.

    Super set the movements if you like.

    B,
    5 rounds for max reps of:
    Partner 1 do:
    Row 500 m
    Partner 2 do:
    max rep [ 6 Deadlifts + 3 Hang Squat Cleans + 1 Push Jerk ]@84/57kg

    Complete in teams of 2.

    C,
    3 rounds for quality of:
    Banded Monster Walk 7,5m
    10 Barbell Good Mornings, pick load
    Banded Monster Walk, 7,5m
    Glute Bridge Hold, 30 secs

    Banded Monster Walk- forward then backward
    Barbell Good Mornings- with band hip distraction

  • Extra Credit 20-11-2021 Workout

    • 45 Degree Biphasic Hip Flexor Stretch x 60s each
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Maanantai 22.11.21 Strength

    1.) Tall clean to press 5x3
    2.) Hang Power clean @above knee 8×3
    3.) Front squat 5×5
    4.) Bench press 5×5
    5.) 4×
    A.1 Russian twist ×20
    A.2 pinc grip carry 30m

  • Conditioning Workout

    EMOM 15
    1. Cal row 15/12
    2. OH Kb carry 40” LEFT
    3. OH KB carry 40” RIGHT

    5 mins REST

    EMOM 15
    1. Kb USA swing 15
    2. Burpee over rower 10
    3. Strict Pull up 5

  • CORRECTIVE ACCESSORIES 2 Workout

    5 rounds for quality
    8 alt. DB squat snatch ahafa
    15 Snatch grip GHD hip ext 20/15
    8 Snatch grip strict press behind the neck ahafa

  • Squat and burpees Workout

    Back squat 50% of max

    10, 9, 8,..., 2, 1.

    After every set 10 burpees

  • MAYFLY PRO TRACK Workout

    A,
    Squat Clean 2-2-2-2-2

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

    B,
    For time:
    200 Double Unders
    80 Kettlebell USA Swings@24/16kg
    60 Wall Balls@9/6kg
    30 Toes-to-bars
    3 Legless Rope Climbs

    Goal: Sub 15 min

    C,
    3 rounds for quality of:
    10 Alternating Landmine Rotations, pick load
    10 L/10 R Paloff Press, pick load

    Rest as needed between rounds.

  • Päivän treeni 19.11 Workout

    KEHONHUOLTO

    Aktiivinen
    Fasciakalvot
    2:00/liike
    Jalkapohja fascia pallolla oik.
    Jalkapohja fasciapallolla vas.
    Selkä seinällä fascia pallolla oik.
    Selkä seinällä fascia pallolla vas.
    Pakara fascia pallolla oik.
    Pakara fascia pallolla vas.

    Flow 60s./liike
    Rintarangan avaus seinällä oik.
    Rintarangas avaus seinällä vas.
    Etulinjan avaus kepillä askelluksen kanssa
    Konttausasennossa rintarangan kierto
    Käden liutus lapsen lepoasennossa
    Jalan ojennus ja koukistus selin oik.
    Jalan ojennus ja koukistus selin vas.

    Passiivinen
    2:00/liike
    Alaselän rentoutus boksilla
    Jalan kierto selin oik.
    Jalan kierto selin vas.
    Pakaran venytys seinällä
    Lisko kierrolla oik.
    Lisko kierrolla vas.
    Käden kurotus ristiin etuviistoon konttauksessa oik.
    Käden kurotus ristiin etuviistoon konttauksessa vas.
    Puppy pose
    Ojentajan venytys oik.
    Ojentajan venytys vas.
    Lähentäjän venytys seinällä