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

  • Dead or alive marathon in Messukylä Workout

    For Time:
    Buy in 2000m row

    Then:
    3 Rounds of:
    - 1600m run
    - 10m hanstand walk ( 5m must done unbroken)
    - 10 cleans ( squat or Power)
    - 10m single arm Dumbell overhead walking lunges
    - 5 bar muscle ups

    Buy out 50 calories airbike

    Mens barbell: 1. Round 70kg, 2. Round 80kg, 3. Round 90kg
    Women's barbell: 1. Round 45kg, 2. Round 55kg, 3. Round 65kg

    Dumbell: mens 22,5kg/ women's 15kg

    Scailing options: Handstand walk-> 10 wall walk, Bar muscle ups-> 20 pull ups, scail weights if neccesary

  • 02/02/21 Workout

    7min best effort Down ups reach to a target or door frame

    Ensure chest hips thighs are flat on the floor at the bottom of each rep

    Ensure you hit full extension when you reach up at the top of each rep

    This workout is for reps

    Pacing: go hard for the first 30seconds
    Settle in to a pace between 30seconds and 5minutes
    Have a pace in mind
    Last 2minutes maintain form but go full Leroy and empty the tank

  • Tekniikka Strength

    Leuanveto

    Maksimi
    Max -2 toistoa x 5

    Lähtötaso:
    Maksimi 6
    4
    4
    3
    4
    4

  • Extra Credit 29-10-2023 Workout

    OPTIONAL COOL DOWN
    8:00 of Yoga Flow...
    1:00 Pigeon (R)
    1:00 Dragon (R)
    1:00 Pigeon (L)
    1:00 Dragon (L)
    2:00 Frog Stretch
    2:00 Rebound

  • 3/25/21 Workout

    Warm up(10)
    3rds
    20 jax
    15 plyo
    10 knee grab

    WRK(20)
    WRK 4:00 REST 1:00 x4
    8 alt db seated press
    16 mountain climbers-two count
    8 hrpu + two count shoulder tap
    16 side shuffle shuttles-15 feet
    side shuffle and touch down between two cones measuring 15ft apart-each touch counts as a rep

    Finisher
    30 leg raise to hip extension
    1:00 IT stretch

  • COOL DOWN Workout

    5min easy row/airbike/bike with nose breathing only

    Thoracic Flow video

  • Kotitreeni WOD Workout

    EMOM 20min
    3-5 DB/KB Hang Snatch
    3-5 DB/KB Snatch
    3-5 Single arm OHS
    ODD min Right arm
    Even min Left arm

    Skaalattu
    EMOM 20min
    3 DB/KB Hang Snacht
    3 DB/KB Snatch
    3-5 DB/KB Front squat
    ODD min Right arm
    Even min Left arm

  • Macho man progressio vk4 Workout

    20min Emom

    3 Raakariveä
    3 Etukyykkyä
    3 Työntöä

    -Edelliseen viikkon 1,25 tai 2,5kgn korotus

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats @2x32/24kg

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.

  • Paluu joulun jälkeen Workout

    amrap x 15

    20 Wallballs
    5 HSPU
    10 clean and jerk @ 55/35kg
    20 Wallballs
    5 HSPU
    8 clean and jerk @ 65/45kg
    20 Wallballs
    5 HSPU
    6 clean and jerk @ 75/55kg
    20 Wallballs
    5 HSPU
    4 clean and jerk @ 85/65kg
    20 Wallballs
    5 HSPU
    amrap clean and jerk @ 95/75kg