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,
    Front rack barbell reverse lunge alt.
    10-10-10
    Each set AHAP

    B,
    3 rounds for time of:
    Run, 400 m
    7 Front Squats, 102/70kg
    21 Chest-to-bar Pull-ups

    Goal
    Sub 14 mins

    C,
    For distance:
    Sled Drag, pick load: 1x 15 mins
    Complete max distance sled drag with any variation over the next 6 weeks.

  • Hip Thrust & Seal Row Workout

    3 Supersets of
    8 Hip Thrusts
    8 Seal Rows
    - Rest 1-2min btw sets

  • Extra Credit 27-06-2022 Workout

    Hammer Curl w. Iso Hold: 3 x 10-12 each. Rest 60s
    - Start non-dominant side first
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • EMOM x 32 Workout

    Hs hold& Hspu practice:

    EMOM x 32

    1) monostructural
    2) 3-10 hspu or hold
    3) monostructural
    4) 20-40m s.a farmer carry

  • conditioning Workout

    for time
    21-18-15-12-9-6-3
    cal assault bike
    push up

  • Pause front squat Strength

    500m row/ski/bike
    then
    3x 30s on 10s. off
    Banded half kneeling wood chops L
    Banded half kneeling wood chops R
    Front rack KB step back lunge L
    Front rack KB step back lunge R

    Pause front squat

    3 x 3 @ 85% from 2 weeks ME
    rest 2 min b/w sets
    4 sec hold at the bottom, NO BOUNCING up

  • Bench Press Strength

    6x3 Pause Bench Presses
    Set 1: @70%
    Set 2-3: @75%
    Set 4-5: @77%
    Set 6: @80%
    - Pause 3sec at bottom
    - Rest 2-3min btw sets

  • Weighted Pull-ups & Pull-ups Workout

    6 sets of Pull-ups, alt. btw:
    3 Weighted Pull-ups (heavy)
    Max reps Pull-ups
    - Rest 3min btw sets
    - Score the number of reps, comment weight

  • 24.6.2022 Back Squat Workout

    For total Load:

    5 sets of 4

    Score : Overall score will be the sum total load.

  • Lauantai 25.6.22 Workout

    Warm Up
    5 min Rowing, 40s easy / 20s moderate x 5 times .
    then
    Squat and Front Rack Mobility as you like.
    then
    2 rounds
    5 deadlifts + 5 muscle clean + 5 thrusters
    10 scapula rolls + 10 ring row
    5 burpee pull ups

    Strenght
    Thrusters
    1x8 reps @65-70% (+2.5-5kg compared last week to each set)
    1x6 reps @70-75%
    2x4 reps @75-80%
    rest 2-3 min bwn sets

    Weighted Chin Ups / Chin Ups (+1.25-2.5kg compared last week to each set)
    1x8 reps @35-40%
    1x6 reps @40-45%
    2x4 reps @45-50%
    rest 2-3 min bwn sets

    Saat tehdä tämän myös halutessasi niin että teet 4 kierrosta : Thrusterit, lepo 1-2 min ja leuat, lepo 2-3 min ja uusi round.

    Metcon Prep
    2 rounds
    30 single unders
    5 power cleans with light weight
    5 thrusters with light weight
    2 bar facing burpees
    20 double unders
    then
    1 round
    2 bar facing burpees
    3 power cleans @wod weight
    3 thrustes @ wod weight
    10 double unders

    FOR TIME
    30-80 DOUBLE UNDERS (tai maksimissaan käytät kaks minuutin erää tähän aina)
    15 Power cleans @30-35kg/42.5-50kg
    12 thrusters
    30-80 DOUBLE UNDERS
    12 thrusters
    15 Power cleans
    30-80 DOUBLE UNDERS
    TEE AINA ALKAVALLA MINUUTILLA 3 BAR FACING BURPEETA ja harjoitus alkaa myös niillä.
    eli 1 min välein aina 3 bar facing burpeeta ja jatkat siitä aina sitä liikettä mikä seuraavaksi tai menossa vaaditut toistot täyteen.

    Tavoite aika alle 15 min.

    Accessory Work
    2 rounds
    15+15 vartalon kierrot seisten nauhalla (1sec pause)
    10+10 birddogs
    30+30m suitcase carrying
    rest 2 min and repeat

    Cool down
    2-3 min light cardio
    1+1 min lonkankoukistajat
    1+1 min etureidet venytys
    1+1 min ojentajien venytys