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

  • 22.10.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • BASIC WOD: Mobility Flow Workout

    4x12min ( A+B+A+B)

    A.)Upper body
    • 10 OHS-position shoulder rotation
    • 10 Bird dog
    • 10 Lying prone press
    • 10+10 Hinge wall ( 1 hand at a time)
    • 10 truck drivers

    B.) Lower body
    • 10 Curtsy lunge
    • 8+8 Box step down
    • 10 Kangaroo squat
    • 10+ 10 banded deadlift + good morning
    • 3+3 Full perfect sretch combo

  • Ingride Workout

    10 rounds For time

    3 power snatches
    3 burpees over the bar

  • 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

  • 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.

  • Aerobic conditioning Workout

    EMOM21 (50 s work, 10 s rest):

    1. Row (moderate pace)
    2. Sit-up
    3. KB swing (24/16 kg)
    4. Air squat
    5. DU/SU
    6. Ring row
    7. Medball clean (20/14 lbs)

  • Tiistai 9.5.23. BASIC Workout

    Warm up
    2 rounds
    50 single unders
    15 air squats
    10 scap pull ups
    5 inch worm with push up
    into with cardio machine
    1 min easy + 40sec moderate + 20s fast

    Intervals
    3 x 1.5min on / 1.5 min off
    1 min fast + 30s moderate
    alt time with partner

    Strenght
    Warm up lifts 5-4-3-2 reps
    Thruster 5x1 reps, add weight to each set.

    Metcon
    10 times of 20s on / 20s off
    odd : assault bike/row (faster pace)
    even : kb swings
    5x both

  • 20.10.2022 BasicWod Strength

    6 Rounds x Every 6:00

    8 Back Squat
    10 Box Jumps
    0:30 Hollow Hold
    0:30 Arc Hold

  • 15.9.2023 Accessory Workout

    2-4 Rounds :

    5 High Box Jumps
    10 Banded Lat Pull-Down
    10 Weighted Sit-ups

  • 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