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

  • Rajiv's Workout Day 1 Workout

    Kick outs: 15 reps
    Push-ups - 15 reps
    Wall Sit - 45 secs
    Lunges -15 reps
    Jump Squats - 15 reps
    Burpees - reps reps
    Shoulder Tap Plank - 45 secs
    Plank - 45 secs
    Squat Pulse - 15 reps

    Repeat this set twice

    15 seconds break after each exercise

  • 30.11.2020 Workout

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko
    jumppaa, omatoimisesti:
    10 GTOH, lintti
    5 + 5 wind mill, lintti
    5 + 5 curl up, hold 10 sec
    1-2 kierrosta:
    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 hyvää huomenta
    5+5 ty (saksiin) päkiöiltä + valakyykky

    TEMPAUS
    2x1@70, 1@75, 80, 85, 90 te-% (pal.2min)

    RIVE + TY
    2[1+1]@70, 1+1@75, 80, 85, 90 ty-% (pal.2min)

    TY-VETO

    3@110, 115, 120, 125 ty-% (pal. 3min)

    Oheisharjoitteet 2-3 kierrosta:
    15 RESERVE HYPER
    10+10 RANSKALAINEN PUNNERRUS, kp
    4+4 KYLKIRULLAUS (kädet ja jalat ilmassa) +
    LINKKARI

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 15 mins do:
    Sled Drag, pick load, 15m
    4 Man Makers @15/10kg
    Handstand Walk 10m

    Sled Drags- moderate weight

    Complete at RPE 6-7 out of 10 (60-70% effort).

    B,
    3 rounds for quality of:
    L Waiters Walk, pick load, 15m
    20 Russian Twists, pick load
    Banded Plank Hold, 30 secs
    R Waiters Walk, pick load, 15m
    10 L/10 R Paloff Press
    GHD Hip Extension Hold, 30 secs

    Rest as needed between each set and use light to moderate weight for the carries.

  • Extra Credit 17-01-2021 Workout

    Resisted Nasal Breathing: 15 breaths.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.

  • Tisdag 29/12 2020 Workout

    E10min for 40min
    1000m row
    50 DU
    30 Wall balls
    10 TTB

  • Extra Credit 06-03-2021 Workout

    KB Curls: 3 x 8-10. Rest 60s.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Maastaveto Strength

    10-8-10-8 V.4/120s

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 15 mins do:
    Sled Drag, pick load, 15m
    4 Man Makers, 15/10kg
    Handstand Walk, 10m

    Sled Drags- moderate weight

    Complete at RPE 6-7 out of 10 (60-70% effort).

    B,
    3 rounds for quality of:
    L Waiters Walk, pick load, 15m
    20 Russian Twists, pick load
    Banded Plank Hold, 30 secs
    R Waiters Walk, pick load, 15m
    10 L/10 R Paloff Press
    GHD Hip Extension Hold, 30 secs

    Rest as needed between each set and use light to moderate weight for the carries.

  • 18.04.2026 (PM) Workout

    Engine

    5 Sets Of:

    AMRAP 3

    • 22 Cal Echo
      +AMRAP: Max Cal Row

    • Easy 3min bike between sets

  • TEAM METCON Workout

    In Teams Of 4, For Time:

    • 5K Row *Only 2 athletes allowed to be at the rower simultaneously. 1 Resting/1 Rowing, switch as needed

    *The Remaining 2 athletes
    YGIG Full Round:

    *Switch stations as needed

    Cap: 25min