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

  • 20.3.2021 Workout

    Lepo tai Open 21.2

  • Conditioning 14-04-2021 Workout

    30:00 Clock

    With a partner complete:
    0:00 - 10:00
    Max Farmer Carries x 30m

    10:00 - 20:00
    Max Distance on the Rower

    20:00 - 30:00
    Max Rounds of:
    7 Box Jumps w. step down @61/51cm
    7 G20H with a plate @20/15kg
    7 Up-Downs

    • Each partner completes a full round at a time.
    • Goal: Split work in half and sustain a challenging pace.

  • Pystypunnerrus Strength

    Päivän 3RM (v1-0)

    (viikko 4)

  • Vierumäku Extra Workout

    Warm up

    200m run at easy pace
    100m sprint
    400m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    1000m run at easy pace
    100m sprint

    This is a part of running wod by Chris Hinshaw, named: HOP SCOTCH
    The original session is a serious test of endurance.
    Focus on the 100m sprints, but keep your efforts to 90% to retain your running form
    This session should be performed as its own session

  • WOD 30/12/21 Workout

  • “Karandy” Workout

    For Time [18 Minute Cap]:
    75 Power Snatches 34 / 25 kg
    150 Wallballs 9 / 6 kg to 10/9ft.   

    *Partition However You’d Like

  • Extra Credit 07-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10/10 Wrist Nerve Glides*
    5/5 Single Leg Prone Leg Lift Stretch**
    10 SLOW Alt. Bird Dogs
    -Rest as Needed b/t Sets
    *Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
    **Lying face down, bend one knee to 90 degrees. Lift thigh off ground while
    squeezing the glutes. Hold for :03-:05 before lowering.

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 5-5-5-5

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

    B,
    5 rounds for time of:
    12 Alternating Goblet Box Step-ups @32/24kg
    12 Ring Push-ups
    12 Russian Kettlebell Swings @32/24kg
    48 Double Unders

    Goal: sub 14 mins

    C,
    Couch Stretch, 2 mins/side
    10 Cat Cows
    Roll/Smash IT Bands, 90 secs/side
    10 Cat Cows
    Pigeon Stretch, 90 secs/side
    10 Cat Cows

  • WARM UP Workout

    Row/Airbike 6min with 10sec
    intervals in between.

    Then 2 rounds:
    10m 4-Step Walk
    10m Inchworm Walk
    10m Squat Jump
    10m Lizard Walk

    Thoracic Flow

  • MAYFLY PRO TRACK Workout

    A,
    Prowler Push 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Specify distance in notes.

    5x 15m

    Use a relatively heavy load.

    B,
    5 rounds for quality of:
    Row, 500 m
    10 Burpee Over Rowers
    5 Strict Pull-ups
    10 Z Press, pick load

    Z Press- moderate load

    Complete at a RPE of 6-7/10.

    C,
    Banded Hamstring Stretch:
    :90 sec-2 min/side

    Lying Leg Crossover Static Hold:
    :60-:90 sec/side

    Pec Stretch:
    :60-:90 sec/side

    Static Thread the Needle Stretch:
    :60-:90 sec/side