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

  • WOD 25/09/24 Workout

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10-15 barbell bicep curl
    10-15 GHD back extension
    10+10 kb side bend

  • OPTIONAL Workout

    2-3 sets:

    8+8 Db row
    8+8 Db press
    8+8 deadbug

  • Accessories Workout

    3 supersets:
    10 SA Ring Rows L+R
    10 Banded lying Hollow Body Lat Pullover
    - Rest as needed

  • MAYFLY PRO TRACK Workout

    A,
    Record your best Box Squat 1 rep max lift.

    Only include the heaviest 1 rep, do not include sets prior to it.

    B,
    5 rounds for time of:
    5 Bench Press, 80% 1RM
    Row, 300 m
    Rest 1:30

    Goal
    Sub 3 min/round

    C,
    Complete as many rounds as possible in 8 mins of:
    10 L/10 R Banded Clamshells
    Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
    30 Banded Hamstring Curls

  • Handstand Push-ups (11min) Workout

    EMOM 4:
    7 HSPU

    Rest 3min

    EMOM 4:
    5 HSPU

  • Morning Intervals Workout

    4 Rounds
    New every 10minute

    40 Cal Row
    40 Double Unders
    30 Cal Bike/Ski
    30 Double Unders
    20 Wall Balls

  • Voima 3- lauantai Workout

    VIIKKO 7, HARJOITUS 3

    LÄMMITTELY 15min:
    1min ergo
    10 Lu raise
    6+6 askelkyykky taakse
    5 pystypunnerrus*
    10 Tng maastaveto*

    *nouseva kuorma

    Pystypunnerrus
    6x3 RPE 8
    -2min lepo sarjojen välissä

    Maastaveto
    3x8 RPE 7
    -2min lepo sarjojen välissä

    Bulgarian split squat
    3x10/10 (raskas)

  • EasyWOD 23.9.2024 Workout

    Voima
    E3MOM, 4rds
    Box step up 8+8

    WOD
    8min amrap
    ring row 2-4-6-8-..........
    KB Sumo DL 8

  • 21.9.2024 Bench Press Strength

    Bench press, Rest 3:00 between sets

    Build to heavy 4 (H4) @ 84-86% (2 RIR)
    +
    2 x 8 @ 90%H4
    1 x AMAP @ 90%H4

    Notes
    – Build up to a heavy set of 4 (H4) @ 2 RIR, somewhere in the 84-86%1RM range.
    – Once you’ve hit the H4 set, you have 2 back-off sets of 8, and 1 AMAP set @ 90% of your H4.
    – AMAP = As many as possible. Challenge yourself and see how many you can get