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

  • Vmzmhz Workout

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  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]

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

    B,
    4 rounds for time of:
    Partner 1 do:
    Double Kettlebell Front Rack Carry@24/16kg, 30m
    2 Rope Climbs
    Partner 2 do:
    7 Back Squats@102/70kg
    10 Weighted Sit-ups, pick load

    Complete in teams of 2.

    Each athlete starts on one of the couplets. Switch couplets only when both athletes have finished their work. Continue till each athlete has completed 4 full rounds.

    Goal: Sub 14 min

    C,
    R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    R Paloff Press, pick load: 4 x 20 secs / 10 secs
    L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    L Paloff Press, pick load: 4 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

  • Thursday = Optional Cardio or Rest Day Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    RUN
    4-5 SETS
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    REST/WALK 1.5 MIN BWN SETS
    SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

    MOBILITY AFTERWARDS
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

    Calf and achilles mobiltiy is one what you should do.

  • WOD Workout

    AMRAP 15:00
    15/12 cal row (sub 12/8 cal bike)
    12 power snatches 75/55
    15 TTB
    12 OHS 75/55

  • FUNCTIONAL 29.6.2022 Workout

    3 rounds:
    15-20 tuck crunches
    10+10 db row
    10+10 one leg deadlift
    -rest as needed-

  • 22.10.2020 Lepikkä Workout

    Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

    1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

    Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

    1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

    Takakyykky

    4 x 3 , nousu työnnön aloituspainoon.

  • Pull ups Strength

    5 x 3

    Can be weighted, bodyweight or scaled.

  • 5 rounds Workout

    20/16 cal Row/Bike
    4-6 Sandnack over to shoulder
    3-5 Wall walk

    • Time cap: 15min.
    • You choose reps/weights
    • Go easy/moderate pace.

  • MAYFLY PRO TRACK Workout

    A,
    Hang Power Snatch 2-2-2-2-2

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

    Find your "perfect" 2RM for the day and accumulate 5 work sets throughout during build up, back off, or both.

    B,
    For time:
    50 Pull-ups
    Dumbbell Walking Lunge, 22,5/15kg 75 m
    50 Pull-ups
    Double Kettlebell Overhead Carry, 32/24kg, 75 m

    Goal: sub 15 mins

    C,
    3 rounds for quality of:
    Row, 1:30
    10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
    Banded Plank Hold, 1 min
    10 Plate External Rotations, pick load

    Rows- moderate pace

    D,
    3 rounds for quality of:
    Alternating Bird Dog, 20 secs
    R Bird Dog Hold, 20 secs
    Alternating Bird Dog, 20 secs
    L Bird Dog Hold, 20 secs

  • WOD Workout

    1000m row sub 2400m bike

    3 rounds
    30 DB snatch 50/35
    30 sit ups
    30 strict press 65/45

    1000m row