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

  • Extra Credit 27-11-2021 Workout

    • 45 Degree Biphasic Hip Flexor Stretch x 60s each
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 06-01-2022 Workout

    A)
    Deadlift against a band: 8 x 3 @50%
    - These are SPEED reps
    - Not touch n go, reset tension on each rep.

    B)
    Wide Stance Box Squat
    5 x 3. Rest 2:00
    - build to a heavy 3

    C)
    "SPEAK TO A REPRESENTATIVE"

    D)
    - Adductor Rockback Stretch x 60s each
    - Pigeon Pose x 60s each.
    *Entire time 6s nasal inhale + 6s nasal exhale

  • Kotitreeni Mobility Workout

  • Keskiviikon Gymnastics Workout

    Raskas viikko

    Voima

    A1 Leuanveto 3/2/2/1/2 (RPE9)
    A1b Nordic Curl x 2 (RPE8)
    Tauko 3 min

    B1 FG-soutu 4x8 (RPE 8)
    B1b Takareisivaihdot 6 o/v
    Tauko 1-2 min

    C1 Yläpito x 12s
    C2 Kylkikeinunta x 10 o/v
    C3 Rengas etukippi x 10
    C4 Joustohyppy x 24
    C5 Hauiskääntö pallolla max

  • FOR QUALITY // ERG and Weights Workout

    10 Rounds

    • 2 min ERG @ 75%
    • 2 min quality work with weights

  • WARMUP Workout

    3 rounds:
    200m row/ski
    1min banded monster walk (back&fort, side to side- glute prep!)
    8 front squats (barbell)
    8 good mornings (barbell)
    20s hollow hold
    20s arch hold

  • Torstai 24.11.22. Workout

    Rest and Mobility Day

  • MAYFLY PRO TRACK Workout

    A,
    For quality
    800m jog
    30 medball clean @9/6kg
    20 push up
    10 T2b
    800m jog
    30 wall squats
    20 plank shoulder taps
    10/10 split stance goblet good mornings@24/16kg
    800m jog
    30 walking lunges
    20 strict pull ups
    10 goblet kang squats @24/16kg

    B,
    10 mins foam rolling

  • Kunto Workout

    Joka alkava 4min x 6
    Vaihdellen A ja B.

    A) 12 Cal Soutu + 10-15m Askelkyykky kävely + 8-10 Tankosoutu

    B) 10 Cal pyörä + 10-12 Käsipaino tempaus + 5-8 Burpee

  • Conditioning Workout

    In Team of 2
    8 min Amrap x3
    Rest 2' btw amraps
    YGIG, P1: active work P2: passive work
    1)
    30 USA Swing@24/16kg (P1) - Plank hold (P2)
    60 DU (P1) - Hollow/Tuck hold (P2)

    2)
    30 KB SDLHP@24/16kg (P1) - Superman hold (P2)
    30 T2b (P1) - Deadhang (P2)

    3)
    30 Wall ball@9/6kg (P1) - Dbl KB farmer hold@24/16kg (P2)
    30 Burpee (P1) - Wall sit hold (P2)