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

  • 6/7/21 Workout

    Warm up(10)
    10 pik n grass
    10 high knees
    10 arm circles

    WRK(25)
    WRK 4:00 REST 1:00 x5
    10 seated dumbbell press
    20 dumbbell hop overs
    10 dumbbell cleans
    20 mountain climbers
    10 dumbbell sit up

    Finisher
    50 round the world
    1:00 hamstring stretch

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 3-2-1

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

    RPE 8/10

    B,
    For quality:
    2x15 Close Grip Inverted Rows
    4x10 Strict Ring Dips

    Ring Dips- perfect reps (add weight if this is easy)

    C,
    3 rounds for time of:
    20 Wall Balls @12/9kg
    20 Power Cleans @61/43kg

    Goal: sub 12 mins

    D,
    3 rounds for quality of:
    20 Alternating Dumbbell Row + Static Holds, pick load
    10 L/10 R Diagonal Banded Pull Aparts
    10 Plate Front Raises, pick load
    10 Scap Pull-ups

  • Thursday Optional Cardio or Rest Day Workout

    Optional Swim Workout
    Warm Up
    3x50m swim @easy -> easy/mod -> mod pace . rest 30 sec bwn.
    then
    250-300m swim
    rest 2 min
    200-250m swim
    rest 1.5 min
    150-200m swim
    rest 1 min
    100-150m swim
    rest 0.5
    50-100m swim
    rest 2-3 min
    then 50m cool down.

    Miten Meni jos kävit uimassa.

  • Friday Warm up Workout

    Band Pull aparts + Banded Hip activation
    then
    3 sets
    1:00 cardio (add speed each round)
    5 muscle cleans
    5 front squats
    5 hang squat clean
    10 scapula pull ups
    5 burpee pull ups

    then start to prep for Squat clean + FS workout

  • 5/6/21 Workout

    Warm up(10)
    3rds
    100m
    5 plyo jump
    10 single leg dl
    5 plyo jump
    10 knee grab

    WRK(20)
    WRK for 20:00 minutes
    4 bent over rows/ring rows/pull ups
    200m walk/jog/run
    8 overhead tricep extension
    200m walk/jog/run
    16 sit ups

    Finisher
    50 russian twist
    1:00 chest opener
    1:00 IT stretch

  • Thrusday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    1 min rest
    100m swim
    rest 1 min
    2x50 kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    rest 2 min bwn sets

  • Metcon Workout

    • For Time:
    Assault Bike 1000 m
    Row 1500/1200 m
    Assault Bike 1000 m
    Row 1000/800 m
    Assault Bike 1000 m
    Row 750/600 m
    2 score = total time and slowest 1000 m Bike
    20 Min Timecap

  • 31.8.2023 Workout

    EILINEN tai

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

  • 16.9.2022 EMOM Conditioning Workout

    On The Minute 30 - 40 ( 6 - 8 rounds )

    Minute 1 : Ski Erg Calories
    Minute 2 : Dumbbell Hang Snatches
    Minute 3: Echo Bike Calories
    Minute 4: Dumbbell Box Step-Ups
    Minute 5: Rest

    DB´S 22,5/15kg

    • Goal on these EMOM is to hold consistent numbers across all rounds.

  • Wednesday Cool down Workout

    2 min light row
    2 min light bike
    10-15 pass throughs with stick
    20 torso rotation stick behind neck