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

    A,
    1 Snatch, 90% 1RM

    Every 1 min for 10 mins.

    Use 85-90% for all sets

    B,
    Complete as many rounds as possible in 7 mins of:
    10 Double Dumbbell Ground-to-Overheads @2x15/10kg
    3 Bar Muscle-ups
    Goal: 8+ rounds

    C,
    Complete as many rounds as possible in 7 mins of:
    L-Sit Hold, 20 secs
    Freestanding Handstand Hold, 30 secs
    Yoke Carry, pick load, 15m

  • T2B & Power Cleans Workout

    Every 1:30 x 8 (12min):
    10 T2B
    5 TnG Power Cleans @60/42kg

  • WOD 16/01/24 Workout

  • 27.1.2024 Deadlift Strength

    Deadlift

    3 to 4 x 3 @ 80-86% (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3:00 b/t set

  • 15.1.2024 BasicWod Workout

    Seated Shoulder Press w/ Barbell

    2 x 8
    2 x 6
    2 x 4

    Go every 2:30

  • EasyWOD 15.1.2024 Workout

    Voima
    E3MOM, 4 rounds
    strict pull up 4-6
    (matala tanko/kuminauha)

    WOD
    PariWOD For Time (you go, i go)
    40 cal ergo
    40 push press
    40 KB swing
    40 Wall Ball
    40 sit up
    40 up down

  • 25.1.23 Strength

    EMOMx10:
    1 (squat) snatch

    Vika kerta! :)

  • 25.1.23 Workout

    E3MOM x6 (A+B+A+B+A+B)

    A)
    11/8 cal bike
    10 shoulder to oh @2x22/14kg
    5-10 pull ups

    B)
    11/8 cal bike
    10 weighted lunges @2x22/14kg
    5-10 toes to bar

  • 13.1.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 13.1.2024 Workout warmup Workout

    2 rounds
    5 Inchworms
    10 Handstand shoulder taps
    15m/side Front rack + Overhead carry
    10 Tension swings
    +
    2 rounds @ increasing pace
    6 Toes-to-bars
    4 DB snatches
    1 Handstand walk
    4 Burpee pull-ups
    60-second Air bike/SkiErg after each round (alternate)