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

  • Lepopäivä Workout

    Rest day - what did you do?

  • Tisdag 17/8 2021 Workout

    5-8km light run/row

  • 3 sets, you go I go (tai work:rest=1:1) Workout

    3 sets:
    5-15 strict pull up/ring row
    12-16 Double KB/DB box step over
    15-25 wall ball

    Toinen tekee aina kokonaisen kierroksen kerrallaan!

  • group session Workout

    posted on Thursday

  • MAYFLY PRO TRACK Workout

    A,
    1 Snatch, pick load

    Every 1 min for 9 mins.

    mins 1-3: 65% 1RM
    mins 4-6: 70% 1RM
    mins 7-9: 75% 1RM

    B,
    Every 4 mins for 20 mins do:
    11 Box Jump Overs @60/50cm
    9 Bar Facing Burpees
    7 Front Squats,@61/43kg
    5 Muscle-ups

    C,
    5 rounds for quality of:
    Kettlebell Farmers Hold, pick load, 20 secs
    Double Kettlebell Front Rack Hold, pick load, 20 secs
    Double Kettlebell Overhead Hold, pick load, 20 secs

    Rest 30 secs between each round OR see if you can go unbroken.

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • WEIGHTLIFTINGBASE Strength

    Clean

    Technique
    With PVC and barbell
    - Deadlift
    - DL & Shrug
    - Shrug & pull
    - Muscle Clean
    - Pull & receive
    - Power clean
    - Squat clean

    Clean complex
    10 min for quality:
    1 squat clean

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Beast Accessory Workout

    3-4 Sets:
    A. Banded Side Plank (60-90 Seconds)
    B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
    C. Wrist Rolls with Barbell (60-90 Seconds)

    *Repeat from 6.27.22 

  • Thursday 6.1.2022. Workout

    Optional Easy Pace Cardio
    Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

    Perform 2-3 mobility/streching drills to lower and upperbody!