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

  • Kesän vikat 3 viikkoa! Workout

    Tehdään monipuolisesti GPP (general physical prepardness) -ohjelmointia. Tarkoituksena tehdä mm. level-testejä, joilla saadaan kartoitettua omia vahvuuksia/heikkouksia. Samoin skill-harjoittelua lisätään. Haetaan parempaa kyykkytekniikkaa tempo-kyykyillä.
    Aloitetaan syksyn ohjelmointijakso ja uuudet progressiot 15.8. kun suurin osa on palannut kesälomilta takaisin treeneihin.

  • Extra Credit 10-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5-10 Barbell Rollouts from knees
    5/5 Sciatic Nerve Floss
    5 Cat/Cows
    Rest as Needed b/t Sets

  • Saturday Grind Workout

    30’ AMRAP
    50 cal row
    40 air squat
    30 burpee
    20 toes to bar
    10 power clean

  • Partner-wod(näytetunti klo 18:30-19.00) Workout

    3rds for time w partner:

    -20 wall ball 7-8kg/5kg
    -10 pull-ups
    -20 US KBS 16/10-12kg
    -10 V-ups
    -20 push presses 20/15kg

    Other athlete can perform reps only when the other is in:
    -plank
    -hang from the pull-up bar
    (Alternate)

  • MAYFLY PRO TRACK Workout

    A,
    A single Supine Plank Hold hold for max time.
    Hold for max time OR no longer than 45 secs-1 min

    B,
    Depth Drops 4x2

    Rest as needed between sets.
    Depth Drops / Depth Jump

    Use this ONLY if you were able to get 15+ reps of the goblet squat with 1/2 your bwt.

    C,
    Every 3 mins for 12 mins do:
    2 Rope Climbs
    8 Deadlifts, 65% 1RM
    12 Kettlebell See-Saw Press, 16/12kg
    Recovery Bike or Row between sets and Complete at RPE 6-7/10.

    D,
    For distance:
    Monostructural Cardio: 1x 20 mins

  • Military Bench Press Strength

    4 x 4

  • RestDay! Workout

    RestDay!

  • Partner Intervals Workout

    AMRAP 30
    YGIG/Round

    15m Walking lunge 2x22,5/15 kg
    10 Box Jumps
    8 Pull-ups
    6 Burpees

  • 11.3.2024 Workout Warmup Workout

    8:00 BikeErg @ easy ( + 3:00 progressive*)

    • Build up pace each minute on the final 3-minutes + 2 rounds 8 Scapula push-ups 4 Tension swings + 4 Kipping knee raises + 12-minute EMOM 1) 5 Hang power snatches + 5 Toes-to-bars + 20 Double-unders 2) 5 Ground to overheads + 5 Bar-facing burpees 3) BikeErg / Shuttle runs (alt) 4) Rest

  • Wednesday 11/01/2023 Workout

    Warm up
    3 R x 30”ON : 30” OFF
    - Hands off Push ups
    - lunges
    - Shoulder Tap

    3 min rest

    Cut off - 20”
    5 Round
    - 100 Double under / 200 Skipping
    - 30/20 Burpees box over @ 24”/20”

    3 min rest

    AMRAP 8
    - 4 Hands off Pushups / Handstand Push ups
    - 8 Kettlebell Swing @ 32/24kg
    - 12 GHD sit ups/ toes to bar/ hanging knee raises/ lying leg raises