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

  • Päivän treeni 1.4.23 Workout

    TEKNIIKKATIKKAAT
    Erilaisia askelluksia ja rytmin etsimistä

    KIERTOHARJOITUS
    Tasapaino & askellukset
    2 kierrosta, 60s./liike, 20s./siirtymä
    1. Vaaka - kumppari polven ympärillä
    2. Stepperin ylitys sivuttain
    3. Kissa/Karhu/Meritähti edestakaisin
    4. Vaa’assa kuulan heilutus kädestä käteen
    5. Vapaaehtoinen askellus tekniikkatikkaissa

    HUOLTO
    n. 1 min dynaamiset venytykset koko keholle

  • Extra Credit 18-05-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN1 - :45 Box Lat Stretch
    MIN 2 - :45 Alt. Cossack Squats
    MIN 3 - :20/:20 Single Leg Glute Bridge Hold

  • 11.3.2024 PK Workout

    4 Rounds, Rest 2:30 between movements

    5 Weighted Pull-Ups
    5 Incline DB Bench Press

  • Muscle & Power, YV1 Strength

    Shoulder press 4 RM, then max reps @ 80 %

  • Extra Credit 17-05-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    8 Empty Barbell Upright Rows
    1:00 Calf roller
    16 Banded W's
    16 Arm Haulers
    -Rest as Needed b/t Sets-

  • Taste of Karelia Workout

    for 7 min
    1 min row
    7 sit ups
    4 dept jumps
    5 no hip muscle snatch
    -- then --
    3 rounds of:
    3 L/3 R World's Greatest Stretches
    6-8 Med Ball Thoracic Extensions
    3 Inchworms


    -- then --
    5 reps each
    Sots press behind the neck
    no feet Snatch pull under
    Snatch Pull
    Split snatch
    high hang snatch
    snatch
    -- then --
    spend time to practice for the wod
    "Ansaitut raudat"
    AMRAP 18 min
    32 Du
    16 Cal Row
    12 T2B
    4 Snatch
    Tempauksen painot:
    Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
    Miehet: 60-70-80-85-90-95-100-105-110-115kg
    - continue with the heaviest succesfull weight to the end of the timecap

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 1x3

    Use the heaviest weight you can for the set.

    15 mins to build to a heavy set of 3.

    B,
    CrossFit Games Open 23.1

    C,
    For quality:
    Monostructural Cardio, 20 mins
    Bike, Row, or Jog

    20 min sustained effort at RPE 5-6/10.

    Feel free to rotate through movements if you like.

  • Conditioning Workout

    EMOM 20

    1) crossover singel 40s. practice
    2) 16 alt. pistol squats, use weight if possoble
    3) 6 devils press
    4) rest

  • 17.4.2023 Red Rower Workout

    For time:

    750/700m Row
    50 Overhead Squat 42,5/30kg
    25 Bar Facing Burpees.

    • Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the OHS.

    • Try hold onto big sets of overhead squats. Athletes can rest in the back rack if they'd like rather than putting the bar down.

    • Coming off the squats, the arm swill be feeling a but tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.

    TC 10

  • Muscle & Power, YV2 Strength

    Weighted Chinup 5 RM, then max reps without weight