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

  • RestDay! Workout

    RestDay!

  • Extra Credit 14-04-2021 Workout

    World's Greatest Stretch: 10 reps each side.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • RestDay! Workout

    RestDay!

  • 3.2.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    CLEAN On The plate
    5x2@kevyt pal 2min

    POWER CLEAN + CLEAN
    5x2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. "Lu" Raises
    B. Barbell Lateral Lunge
    C. Ring Dip Support Hold (To Failure)

  • 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

  • Push Jerk Strength

    Build to Heavy Single
    Then... 
    1 Set of Max Reps @ 80% of Heavy Single

  • 3/31/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    20 high knees
    20 arm circles

    RCVR(25)
    walk, run, jog, row, stretch, yoga or low intensity iso work

    Finisher
    50 alternating toe touch
    1:00 IT stretch

  • 7.4.2022 Basic Strength

    Back Squat

    1 x 5 x 75%
    1 x 3 x 85%
    1 x 95% x max

    Rest as needed btw. Sets

  • Mikko's Triangle Workout

    10 rounds:
    1min. Air Bike
    1min. Row
    1min. Ski
    1min. Rest

    Ohjeistus:
    - Suorita jokaisessa laitteessa sama määrä kaloreita, esim. 15/15/15.
    - Aseta itsellesi rima ensimmäisellä kerralla. Etene jokaisessa laitteessa rennon reippaasti (moderate Pace) n. 45-50s. ajan ja laita lukemat itsellesi muistiin. Ja suorita kaikki kierrokset samalla kalori määrillä.
    - 4 viikon progressio, tavoite nostaa 1 kalori lisää jokaisella vkolla.

    Option 2.

    Outdoor Run

    10x
    Run 3min.
    Walk 1min.

    • Go moderate Pace.