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

  • Shoulder Burn 29.12.2021 Strength

    4x4
    Strict press

    12-10-8-6
    Db press from floor

  • Muscle & Power, YV1 Strength

    3x8 Push presses

  • Ylöstyöntö telineeltä Strength

    4x2 @75-85%

  • Bicep Burn 29.12.2021 Workout

    8-7-6-5-4
    Chin up

    20-16-12-8-4
    Hauiskääntö
    4x All the way
    4x up to middle
    4x down to middle
    4x All the way

  • Partner Chipper Workout

    60 cal row
    50 t2b
    40 gtoh 60kg
    50 t2b
    60 cal row

    Split anyhow

  • Saksikyykky Strength

    4x 8+8 @kohtalainen

  • Jonne Koski Endurance Week 7 Workout

    • 7x2min hard/ 1min easy Target power for hard is 110-120% Target power for easy is 50-60%
    • 5min recovery
    • 3x20s all out sprint, 2:40 recovery between

  • Deadlift and burbees Workout

    100 Deadlift (85kg/60kg)
    Starting at 00:00
    Every minute
    5 bar facing burbee

  • Home WOD 04-01-2022 Workout

    A) NOTES
    - Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
    - Metcon: Push yourself on the DB Snatch and the Burpees today. On the DB Snatch
    - Equipment: Medium weight, light weight, jump rope.

    B) WARMUP
    4 Rounds:
    2 Spider Man Lunge
    4 Scorpion Stretches
    4 Tempo Push-ups
    8 Wall Slides

    C1) SUPINATED PUSH-UPS
    4 x 8-12. Rest 60s.
    C2) SEATED BAND FACEPULL-APART
    4 x 20-30. Rest 60s.
    C3) WEIGHTED OFFSET HOLLOW HOLD
    4 x 20s each. Rest 60s.

    F) 5 ROUNDS FOR TIME
    5-8 Strict Chin-ups
    10 alt DB Snatch
    10 Burpees
    20 DUs / Penguin Double Taps
    – Goal: Tough effort.

    G) PRAYER STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) SUPINATED PUSH-UPS
    4 x 8-12. Rest 60s.
    C2) PRONE Y RAISE
    4 x 10; Hold each rep for 3 seconds. Rest 60s.
    C3) WEIGHTED OFFSET HOLLOW HOLD (light weight)
    4 x 20s each. Rest 60s.

    F) 5 ROUNDS FOR TIME
    5-8 Slow Table Rows
    5/Side Single Leg Jump (no weight)
    10 Burpees
    20 Penguin Double Taps
    – Goal: Tough effort.

    G) PRAYER STRETCH
    As above

  • MAYFLY PRO TRACK Workout

    A,
    Box Squat 1x5

    Use the heaviest weight you can for the set.

    Find a heavy set of 5 for the day in 20 mins.

    B,
    Complete as many rounds as possible in 15 mins of:
    30/25 Row Calories
    5 Parallette Shoot Throughs
    10 Parallette Push-ups
    15 Goblet Squats @16/12kg

    Complete at an RPE of 7/10.

    Immediately into the next AMRAP...

    Complete as many rounds as possible in 15 mins of:
    30/25 Row Calories
    5 Strict Toes-to-bars
    10 Kettlebell Z Press @16/12kg
    15 Double Kettlebell Deadlifts @16/12kg

    Complete at an RPE of 7/10.

    C,
    For quality:
    3x6 Eccentric Kang Squats, pick load
    Adductor Stretch, 1:30
    Crab Walk, 1 min
    3x6 Eccentric Dumbbell Bench Press, pick load

    Eccentric Kang Squats- 6 secs lowering through the good morning squat, stand up directly out of the squat
    Eccentric Dumbbell Bench Press- 6 secs lowering, LIGHT weight

    D,
    3 rounds for quality of:
    10 Plate Front Raises, pick load
    10 Plate Bent Over Flies, pick load
    10 Plate External Rotations, pick load

    Use 2,5kg plates