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

  • Row Intervals 9 [OPTIONAL] Workout

    4 Rounds:
    4 Minutes On
    1 Minute Off  

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 8-8-8

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

    B,
    Weighted Strict Pull-up 1-1

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

    C,
    Strict Pull-ups 2x max rep

    Rest as needed between sets.

    D,
    Every 1 min for 15 mins, alternating between:
    max rep Row Calories
    max rep Back Squats, 102/70kg
    Rest 1 min

    E,
    For quality:
    75 Banded Good Mornings
    50 L/50 R Banded Bulgarian Split Squats
    Banded Plank Hold, 2 mins

  • Viikkoinfo Workout

    Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)

  • 27.4.2025 Workout

    Power 73 - Modified

    Workout Structure: 1 Round, 8 min Work / 1 min Rest

    Zone 1: Shoulder Superset
    Complete 3 exercises, rest 30 seconds, then repeat:
    - 8x Dumbbell Front Raise
    - 8x Dumbbell Lateral Raise
    - 8x Dumbbell Overhead Strict Press
    - 00:30 Rest

    Zone 2: Alternating Lunge Strength
    Rest 30 seconds between walking lunges:
    - 30m Sandbag Walking Lunges
    - 00:30 Rest
    - 20m Sandbag Zercher Lunges
    - 00:30 Rest

    Zone 3: Posterior Strength
    Rest 30 seconds after 3 exercises, then repeat:
    - 16x Russian Kettlebell Swings
    - 8x KB Single Leg Deadlift (2 hands)
    - 8x Superman Rows
    - 00:30 Rest

    Zone 4: Treadmill Run
    - Run for the whole time at a moderate pace, incline 2-4%

    Zone 5: Sled Pull
    - 15m Sled Pull (You go, I go with partner)
    - Rest when needed, keep heart rate controlled - don't let it spike too much

  • Perjantai 16.7. Workout

    Karjalan Kovin
    Sali kiinni

  • FUNCTIONAL 21.7.2021 Workout

    3 rounds:
    10 Push up
    10 V-ups
    10 Ring row
    10 Shoulder taps
    -rest 1-2 min between rounds-

  • 2.3.22 Workout

    1min work, 2min rest x8

    80m run
    AMRAP burpee pull ups

    8 kierrosta 1min töitä 2min lepoa
    80m juoksua viivajuoksuna (ei kosketusta)
    sen jälkeen loppuaika niin monta toistoa kuin kerkeää burpee leuavetoja

  • Overhead squat 7x2 Strength

    2-2-2-2-2-2-2

  • Aerobic Training Workout

    Warm Up
    30 Secs each
    Knee Hug alternating
    Grab foot behind alternating
    Grab shin pull up (glutes/hips)
    Leg swings
    Reverse lunge twist toward knee
    Arm Circles/Butterflies

    Workout
    Run 2 miles

    Cash Out

    10 V-Ups
    5 Pull Ups
    15 V-Ups
    10 Pull Ups
    20 V-Ups
    15 Pulls Ups

  • "Dust In The Wind" Workout

    3 Rounds For Time:
    500 Meter Row
    400 Meter Run
    30 Toes to Bar

    Rest 3 Minutes Between Rounds.