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

  • MAYFLY PRO TRACK Workout

    For time:
    1 Cluster 84/57kg
    2 Ring Muscle-ups
    3 Box Jumps, 40/30 in
    4 Front Rack Lunges
    5 Handstand Push-ups
    6 Deadlifts
    7 Toes-to-bars
    8 Strict Pull-ups
    9 Kettlebell USA Swings@32/24kg
    10 Burpees
    11 Back Squats
    12 Echo Bike Calories

    Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

    Echo Bike Calorie subs:
    12 Row Calories
    Run, 200 m

    Take the barbell from the floor for all movements.

    Goal: Just get it done

    OR

    A,
    Hang Clean & Jerk 2-2-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Teams of 3 - For time:
    Med Ball Run@9/6kg 800 m
    60 Deadlifts@143/102kg
    40 Strict Handstand Push-ups
    20 Back Squats @143/102kg
    10 Rope Climbs

    Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

    Goal: Sub 20 min

  • 7.11.2023 BasicWod Strength

    Front Squat

    5-5-5-2-2-1-1

    Go Every 3:00

  • Lepopäivä Workout

    Rest day - what did you do?

  • 21.12.2023 BasicWod Strength

    Bench Press

    Find 1 RM in 17 Minutes

  • Conditioning (22min) Workout

    3 sets @ consistent effort
    In a 2min window:
    250/200m Ski or Row
    Max Shuttle Runs, in the time remaining 15m (2x7,5m)
    - Rest 2min

    In a 2min window:
    10 Shuttle Runs 15m (2x7,5m)
    Max meters Ski or Row, in the time remaining
    - Rest 2min

    Every 25m of machine = 1 rep

  • EasyWOD 14.12.2023 Workout

    Voima
    E3MOM, 4 rounds
    6-10 ring row
    -haastava kulma

    WOD
    3 rounds 40s work/20s rest
    ski
    KB swing
    bike
    slam ball
    row

  • EXTRA STRENGTH (open gym) Workout

    Warm up

    A) 6min erg
    B) 3 rounds
    8 good morning (barbell)
    4 slow squat
    4 push-up to downdog

    B) 3-5 sets increasing weights (+ decending reps) in deadlift & shoulder press

    Workout

    A) Deadlift
    EMOM9
    1-3: 5x
    4-6: 4x
    7-9: 3x
    Start with @65-70% 1RM and increase a little when reps go down.

    B) Strict press
    5x3 @81-86% 1RM
    Rest 3min

    C) 3 rounds
    6-8 ring pull-up / assisted chin-up
    10 lateral raises
    30s jumping lunges
    Rest 2min

  • WOD 19/12/23 Workout

  • Long Endurance Workout

    E3MOM x 5-8rounds

    1) 10m OH walking lunge + bike
    2) 5-10 hspu / scaled 10-15 seated DB press + bike
    3) 1-3 rope climb + bike

    Target PK2 / 2-2,5min bike easy pace

  • Build it Workout

    4 rounds
    12 incline DB’s row
    12+12 single leg DL

    4 rounds
    8 Db’s hammer curl
    15 seated DB’s supinated grip row

    4 rounds
    8 + 8 single leg hip thrust
    20-30sec hanging arch heels to box

    4 rounds: 30sec on/ 30sec off
    - rope pull ups