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,
    Push Press 8-8-8

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

    B,
    Weighted Strict Pull-up 1-ME

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

    C,
    A single set of Strict Pull-ups for max reps.

    D,
    5 rounds for time of:
    60 Double Unders
    30 Air Squats
    15 Shoulder-to-Overheads, 61/43kg
    Goal: sub 15 mins

    E,
    3 rounds for quality of:
    8 L/8 R Single Leg Deadlifts, pick load
    15 Box Hamstring Curls

  • 14.9.2022 Basic Workout

    EMOM 30

    Minute 1 - 2 : Row Calorie
    Minute 3 : Rest
    Minute 4 - 5 : Bike Calorie
    Minute 6 : Rest

    Result is total calories

  • 26.11.2023 Bench press Strength

    A) build up heavy 5's
    B) 4 x 5 reps @85% from heavy 5's

    Go every 2:30

  • 5.12.24 Strength

    SQUAT CLEAN

    8-6-4-2
    @ 75/80/85/90%

    • drop and go
    • tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

  • 10.8.2023 Workout

    EILINEN tai

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

  • PTG TI 18.2. klo 11 Workout

    LÄMMITTELY
    2 kierrosta, 60s./liike
    1. Hyvää huomenta - kyykky
    2. Tuulimylly ympäri
    3. Liskovenytys
    4. Lantionnosto/pöytänosto - eteentaivutus
    5. Jousiampuja kuminauhan kanssa kyljellään

    Lantionhallinta/tasapaino
    2 kierrosta - 40s./liike
    • Yhdellä jalalla seisonta - painon siirto käsissä
    • Lantionnosto jalat korokkeella - toisen jalan irrotus
    • Lankussa polven veto lantion alle (kumppari)

    VOIMA
    3 x 6-8 jaloilla avustettu leuanveto / vaakasoutu
    3 x 6/jalka yhden jalan jarruttava kyykky stepperiltä/boksilta
    3 x 8 punnerrus

  • 17.8.2023 Workout

    EILINEN tai

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

  • 2.10.2025 FRONT SQUAT Strength

    FRONT SQUAT + SINGLE LEG RDL with ROTATION

    5 +[5+5]@36%, 5 +[5+5]@45%, 5 +[5+5]@54%, fs-%, rest btw sets 2-3min

  • Back squat wendler 5+ Strength

    A: Back squat 5-5-5+
    B: Standing SL hamstring curls 3x6/each leg
    C: Dips 3xMax
    D: Lat pull downs 3set

  • 1.7.2025 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    2-3 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.