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,
    Snatch 3-3-3-2-1

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

    B,
    Every 1 min for 15 mins, alternating between:
    Run, 200 m
    10 Devil Press, 2x22,5/15kg
    Rest 1 min

    C,
    3 rounds for quality of:
    Bar Hang, 30 secs
    20 Plank Shoulder Taps
    10 Scap Push-ups

  • Tempausveto + raakatempaus Strength

    4x 2+2 @60-70%

  • 19.9.22 Workout

    AMRAP 12

    2 rounds of:
    2 BMU
    6 deadlift @100/70kg
    2 rounds of:
    2 wall walk
    6 db hang squat clean @2x22/14kg

  • EasyWOD 26.9.2022 Workout

    Voima
    E2MOM, 3rds, As super set
    8-10 Goblet squat w/ 2xKBs

    WOD
    AMRAP 20:
    With a partner:
    Max distance row
    – One partner works at a time
    switching as needed.

  • Push Press Strength

    5x1 Push Press @90%
    - Rest 3min btw sets

  • Conditioning Workout

    6x5 min Emom
    1. 5’: 20 Kb Russian Swing
    2. 5’:12 Box Jump@60/50cm
    3. 5’:15 Kb Deadlift
    4. 5’:20 butterfly Sit Up
    5. 5’:12 Burpee
    6. 5’: 10 Kb Thruster
    @2x24/16

    Scale reps as needed to be able to fit into 40-45" work each min !

  • Conditioning Workout

    For time:
    3 rounds of:
    6+6 DB OHS 20/12,5-15kg
    12 Burpees Over DB

    Rest 2min

    3 rounds of:
    12 Alt. DB Snatches 20/12,5-15kg
    12 Box Jumps 60/50cm

    Rest 2min

    Finisher:
    36 T2B
    12 Medball Box Get Overs 120/100cm, 9/6kg

  • Ohs 3x2 Strength

    Ohs 3x2
    Raskas mutta laadukas

  • Conditioning Workout

    For time:
    3 rounds of:
    6+6 DB OHS 22,5-25/15-17,5kg
    12 Burpees Over DB

    Rest 2min

    3 rounds of:
    12 Alt. DB Snatches 22,5-25/15-17,5kg
    12 Box Jumps 60/50cm

    Rest 2min

    Finisher:
    36 T2B
    12 Medball Box Get Overs 120/100cm, 9/6kg

  • Lauantai 24.9.22. Workout

    Warm Up
    4x45 sec on / 15sec off (Rowing)
    then band pulls + banded hip activation
    then

    2 sets of
    6 double db thrusters
    3 burpee pull ups

    Little Workout
    3 sets
    18/14 cal Rowing (70-80% effort)
    12-15 double kb thrusters 2x12/16kg's
    6-8 burpee bull ups
    rest 1:1 bwn sets

    goal should be going moderate pace on whole 3 sets.

    Strenght
    Pause back Squats 5x3 reps@50-60% (3 sec pause at bottom)
    rest 1-2 min bwn sets.

    Accessory Work
    3 rounds
    20+20m single arm DB OH carrying (17.5-22,5 / 25-32kg)
    20 deadbug's
    60m heavy farmers walking @ 2x same weight you used on OH Carrying
    rest 1-2 min bwn sets.

    Cool down
    2-3 min light cardio
    1+1 min hip flexor strech
    1+1 min quad strech
    1+1 min leg across body strech