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

  • Max DU unbroken Workout

    Max DU unbroken

  • Loppiaisen Lopetus Workout

    For time:
    Partner workout
    100 push ups / HARD diamond push ups
    100 m walking lunge
    100 ring row / HARD supine ring row
    100 m walking lunge
    100 dips / box dips / HARD ring dips
    100 m walking lunge
    100 L-hang sit up / HARD T2B
    100 m walking lunge
    100 burpee / HARD burpee sit up
    100 m walking lunge
    Extra:
    100 pull ups / HARD C2B
    100 m walking lunge

    *Partners can do reps same time. Extra round is for You who have done pull ups and C2B before.

    Time cap 50 minute.

  • 26.5.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Flagdag 2021 Workout

    Buyin: 1000m run

    9 rounds
    5 pushups
    9 hand release burpees
    21 walking lunges

    Buyout: 1000m run

  • Juoksuohjelma, viikko 5, Harjoitus A Workout

    Skaalattu:
    - Lenkki & vedot 30-45min
    - Verryttele 10min
    - Tee reipasvauhtiset kävelyt (tai hölkkää, jos pystyt) 3 x 1-5min
    - Palautus 2-3min väleissä
    - Loppuverryttele 5-10min

    Kuntoilija:
    - Lenkki & vedot 45-55min
    - Verryttele 10min
    - Tee hölkkä- tai juoksupätkät 3 x 5-7min niin että viimeinen veto on vauhdikkain. Aloita siis maltilla. Ei syketavoitteita eli tee puhtaasti tuntemusten mukaan.
    - Palautus 2-3min väleissä.
    - Loppuverryttele 5-10min.

    Pro:
    - Lenkki & vedot 45-60min
    - Verryttele 10min (kävely + hölkkä)
    - Tee juoksuvedot 3 x 5-7min niin että viimeinen veto on vauhdikkain. Aloita siis maltilla. Ei syketavoitteita eli tee tämä puhtaasti tuntemusten perusteella.
    - Palautus 2-3min väleissä
    - Loppuverryttele 5-10min.

  • Kettlebell Workout

    A) 3 sets for quality of:
    half kneeling bottom up press x 8-10/side
    rest 1 min.
    single arm single leg bent over row x 8-10/side
    rest 1 min.

    B) Partner workout
    20 total rounds with double 24/16 kg

    5 cleans
    10m front rack carry
    5 front squats
    10m front rack carry
    5 push presses

    Time cap: 20 min.

    *try unbroken rounds
    **switch after full rounds

    C) Jefferson curl to squat
    3x5
    slow tempo
    rest 1 min. between sets

  • Conditioning pyramid #Masu Workout

    3x4000/3300m

    20DU

    500/400m Ski
    500/400m Row
    500/400m Bike erg

    30DU

    900/750m Ski
    900/750m Row
    900/750m Bike erg

    40DU

    1200/1000m Ski
    1200/1000m Row
    1200/1000m Bike erg

    40DU

    900/750m Ski
    900/750m Row
    900/750m Bike erg

    30DU

    500/400m Ski
    500/400m Row
    500/400m Bike erg

    20DU

    Easy pace

  • Main site Sunday 210905 Workout

    Complete as many rounds as possible in 15 minutes

    • 25 toes-to-bars
    • 50 burpees
    • 75 wall-ball shots

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

  • MAYFLY PRO TRACK Workout

    A,
    Banded Back Box Squat 1 Rep

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

    Find a 1RM for the day.

    Strong bands.

    B,
    Deficit Deadlift 5

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

    Off of a 10cm or so box.

    Work up to a heavy set of 5.

    C,
    3 rounds for quality of:
    Sled Drag, pick load, 30m
    Rest 1 min

    D,
    Complete as many rounds as possible in 12 mins of:
    60 Double Unders
    20 Wall Balls@12/9kg
    10 Toes-to-bars

    Goal: 5+ Rounds

    E,
    3 rounds for quality of:
    Recovery Row, 1 min
    15 GHD Plate Muscle Snatches, pick load
    10 Scap Pull-ups
    20 Plate External Rotations, pick load

  • Ingride Workout

    10 rounds For time

    3 power snatches
    3 burpees over the bar