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

  • 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 01-04-2024 Workout

    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Moose Antlers
    MIN 2 - :50 90-90 Alt. Hip Rotations
    MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations

    • Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    40/35 Bike Calories
    Farmer Carry, 24/16kg, 200 m
    40 Kettlebell Box Step Overs, 60/50cm

    Goal:
    Sub 10 mins

    B,
    For quality:
    3x 10 Hip Thrusts
    3x Banded Lateral Walk, L 25 ft/R 25 ft

  • 10.2.2024 PK Workout

    Jog 70-80 Minutes @ HR Zone 2-3

  • 23.6.23 Strength

    SNATCH 4/5
    Every 75s x5
    1 snatch (power or squat)
    build up in weight

  • Onsdag 21/4 2021 Workout

    E2M for 12min(3 rounds)
    1: Shoulder press x3-5
    2: Strict pull ups xMax unbroken
    +
    7min Amrap
    7 OHS 20/15kg
    7 Burpees

  • Extra Credit 13-06-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 6 MINUTES
    MIN 1 - :45 Banded Ws w/:05 Hold*
    MIN 2 - :45 SLOW Arm Haulers

  • 18.4.2026 Warmup Workout

    2 Rounds

    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down (chin up grip)
    1:00/side Front Rack mobility drill
    2 Scapular swimmers (prone position)

  • Aerobic work Workout

    45 min
    1 min run/1 min walk

  • Partner metcon Workout

    With partner

    AMRAP 10:
    20cal bike/row
    bearhug sandbag/D-ball hold*

    REST 3MIN

    AMRAP 10:
    100 double under
    shuttle run*

    REST 3MIN

    AMRAP 10:
    20 DB snatch @ 22,5/15kg
    box jump*