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

  • 30.4.2022 Warmup Workout

    5 Min Foam Roll / Own Mobility
    4 Min Ergo
    3 Rounds:
    10 russian kb swing + 10 Squat Jumps + 10 Inc Worm
    2 min Banded Triceps Stretch

    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS

  • DL by ASA Strength

    10 x 70kg
    8 x 80
    6 x 100
    4 x 120
    2 x 130
    2 x 130
    4 x 120
    6 x 100
    8 x 80
    10 x 70

  • Upper body pump Workout

    All Supersets

    5x
    1-5 pullup
    8-12 db seated press

    5x
    8-12 lat pull down
    8-12 cable tricep extensions

    5x
    8-12 cable bicep curls
    12-16 reverse fly

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Strict Press 8-8-8

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

    3 secs up and down.

    B,
    For time:
    6 rounds of:
    Run, 400 m
    10 Back Squats @102/70kg
    -- then --
    6 rounds of:
    Row, 500 m
    10 Strict Handstand Push-ups

    Complete in teams of 2. You go-I go fashion.

    Each athlete will complete 3 rounds.

    C,
    For quality:
    Monostructural Cardio, 60 mins

    Low-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

  • Extra Credit 30-04-2022 Workout

    5:00 easy pace Jog, Bike, Row, Ski etc
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    - Prayer Stretch - 60s
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Track 1 Workout

    Warm Up
    - 200m Walk
    - 300m jog
    - 200m Walk
    - 300m jog
    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    3 Rounds
    - rest 4 min between rounds
    - RPE 8.5
    Run 500m
    rest 01:15
    Run 400m
    rest 01:15
    Run 300m

  • WOD 28/04/22 Workout

  • WOD 29/04/22 Workout

  • 28.4.2022 Workout

    EILINEN tai
    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min
    ja/tai

    CORETREENI 2-3 kierrosta,
    kesto 20-30min,
    työ 30s + lepo 30s,
    sarjojen välissä lepo 60s
    Tee alkuun valinnaiset lämmöt

    CORE: väline pyyhe/kuminauha/keppi/tanko
    1. SUPERMAN
    2. CRUNCH
    3. THURSTER
    4. one leg BENT OVER reverse grip
    5. SIDE PLANK
    6. one leg BENT OVER reverse grip
    7. SIDE PLANK
    8. JUMPING JACK

  • Barbell row 4x5 Strength

    4x5 of barbell bent over row (choose grip)