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

  • 08.02.16 Workout

    BMU x3
    Snatches x6
    DU x24

  • BASIC WOD: Mobility Flow Workout

    4x12min (A+B+A+B)

    A.) Upper body
    • 10 OHS-position shoulder rotation
    • 10 bird dog
    • 10 lying prone press
    • 10+10 wall hinge( 1hand at a time)
    • 20 plate truck drivers

    B). Lower body
    • 10 curtsy lunge
    • 8+8 box step down (slow!)
    • 10 kangaroo squat
    • 10+10 banded deadlift + good morning
    • 3+ 3 full perfect stretch combo

  • 28.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 14.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • WOD 26/08/22 Workout

  • MAYFLY PRO TRACK Workout

    A,
    Hang Snatch 1-1-1-1-1

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

    Find your heaviest ""perfect"" set of 1.
    Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 4 mins for 28 mins do:
    Run, 400 m
    12 Pull-ups
    8 Hang Power Cleans, 70/47kg

    C,
    3 rounds for quality of:
    10 Scap Pull-ups
    15 Band Pull Aparts
    Hollow Hold, 20 secs

  • 10.1.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

    1. SUPERMAN I-W-I-W-I
    2. CRUNCH KICKS
    3. BACK SQUAT
    4. HIGH KNEES
    5. SPLIT SQUAT + PUSH PRESS
    6. HIGH KNEES
    7. SPLIT SQUAT + PUSH PRESS
    8. HIGH KNEES

  • 1.4.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Extra Credit 01-03-2023 Workout

    OPTIONAL COOL DOWN
    2 SETS
    :30/:30 Lat Foam Roll/Side
    10 Slow Arm Haulers
    5 Cat/Cows
    1:00 Child's Pose

  • Extra Credit 06-02-2022 Workout

    Side Plank ClamShell: 3 x 8-10 each 1s hold. Rest 60s.
    +
    - Pigeon Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)