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

  • Basic WOD Workout

    Shoulder to overhead technique
    *Ylöspäin työntävät liikkeet: push press/push jerk/split jerk..
    *Pilkotaan liikkeet pieniin osiin ja käydään läpi näitä tukevia harjoitteita.
    *Jokainen suorittaa omalla tasollaan!

    WOD
    15min
    Max cal erg
    EMOM2:30: 5 push up+10 sit up+15 air squat

    *Hae 15 min aikana maksimi kalorit ergolla, 2,5 minuutin välein suorita 5 punnerrusta + 10 istumaannousua + 15 kehonpainokyykkyä. Huom. treeni alkaa punnerruksista.
    *Pyri tasaiseen työskentelyyn!

  • 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.