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

  • MAYFLY PRO TRACK Workout

    A,
    7 rounds for quality of:
    Monostructural Cardio, 3 mins
    2 Back Squats, pick load

    Monostructural Cardio- bike or row; RPE 7/10
    Back Squats- 85%+ 1RM

    B,
    Complete as many rounds as possible in 15 mins of:
    20/17 Row Calories
    Kettlebell Walking Lunge, 24/16kg,15m
    Kettlebell Farmers Carry, 24/16kg 100 m
    20/17 Row Calories
    Kettlebell Front Rack Walking Lunge, 24/16kg, 15m
    Kettlebell Front Rack Carry, 24/16kg 100 m
    20/17 Row Calories
    Kettlebell Overhead Walking Lunge, 24/16kg, 15m
    Kettlebell Overhead Carry, 24/16kg, 100 m

    Goal
    Just get it done.

    C,
    Stretch:
    Banded Hamstring Stretch: :60 sec/side
    Couch Stretch: 2 min/side
    Banded Lat Stretch: :60 sec/side

  • Thursday 17.2.22 Workout

    Rest and Relax, eat and recover as good as possible!

  • KOTI-WOD Workout

    Warm up, 8-10min
    60s jump rope/row/ski/bike
    5 inch worm + push-up
    10 OHS (keppi)
    20s hollow rocks
    20s arch rocks
    A) STRICT HSPUS:
    EMOM 8min:
    1) 1min max reps strict hspu (minus 2-3 reps)
    2) 30s plank hold
    tavoite saada tehtyä väh. 10 toistoa per kierros, eli skaalaa tarvittaessa. Toistoja ei tarvitse tehdä putkeen, vaan voit pätkiä lyhyiksikin sarjoiksi.
    **B) METCON:
    3 Rounds, for time:    *
    15 push-ups
    20 air squats
    20 burpees
    3 wall climbs

  • Extra Credit 27-08-2023 Workout

    OPTIONAL COOL DOWN
    5-10 MINUTE FOAM ROLL
    Options....
    Quads
    Glutes
    Lats
    Calves

  • Bench press leveä+kapea Strength

    Every 2 min for 12 min, 6 sets.
    Todella leveä ote ja todella kapea ote.
    Aloita leveästä otteesta.
    5+5 @72%
    4+4 @77%
    3+3 @82%
    5+5 @75%
    4+4 @80%
    3+3 @85%

  • Viikkoinfo Workout

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

  • Extra Credit 15-10-2022 Workout

    Make up an extra credit session you missed from earlier in the week
    +
    Parasympathetic Breathing:15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

  • 03.01.2026 (PM) Workout

    Laite PK

    5-4-3-2-1min

  • FUNCTIONAL 13.6.2022 Workout

    3 rounds:
    10 pull up/ring row
    10 push up
    20 one leg V-up
    -rest as needed-

  • Odd Object Conditioning Workout

    3 Rounds For Time:
    10 Strict Ring Dips
    300m Ski ERg
    15m Double DB Overhead Lunge

    22,5/15kg