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

  • Conditioning Workout

    3 rounds:
    15/12cal Row
    20m SA DB Walking Lunges 20/15kg
    1min Rest

  • Pushing Endurance Workout

    Every 4min x 4:
    15/12cal Ski
    8 Strict Presses 43/30kg
    10 Parallette Push-ups
    8 Strict Presses 43/30kg

  • 22.7.2022 Warmup Workout

    1:00 Banded Lat Stretch ( each )
    1:00 Pigeon Pose ( each )
    1:00 Child pose on Box
    1:00 Squat Hold

    3 x 15 Banded Pull Apart
    3 x 15 Hollow Rocks
    3 x 15 Glute Bridges

    5:00 Cardio

  • MAYFLY PRO TRACK Workout

    A,
    "Peyton"
    Complete as many rounds as possible in 20 mins of:
    10 Chest-to-bar Pull-ups
    10 Dumbbell Thrusters, 2x22,5/15kg

    Every 2 mins (starting at 0:00) complete:
    40 Double Unders

    At 20:00 - for time:
    Run, 2 mi

    Log your AMRAP score and include your run time in your notes.

    B,
    Banded Hamstring Stretch
    :90 sec/side

    Roll/Smash Calves
    :90 sec/side

    Quad Stretch
    :90 sec/side

  • "Just Look Up" Workout

    For time:
    5-4-3-2-1 Rope Climbs 4m
    14-12-10-8-6 HSPU
    30m Sandbag Bearhug Carry 60/40kg

  • GHD time! Workout

    accumulate
    50 ghd sit ups
    50 ghd hip extensions

  • EXTRA-STRENGTH (open gym) Workout

    DELOAD

    Warm up

    A) For 6min (easy)
    1min row
    1min shuttle run / echo bike

    B) Front squat warm-up:
    10-8-6-4 up to 60-65% 1RM

    Workout

    A) Front squat
    Every 1,5min x6:
    2 front squat @70-75% 1RM

    B) 3 rounds
    12-15 ring row
    8-10/side see-saw DB press
    Rest 1,5min

    C) Core 3 rounds
    8+8 one sided v-up
    30s hollow hold
    1min rest

  • 26.7.2022 Accessory ( Deload ) Workout

    3 - 4 Sets:

    a) Ring plank Hold ( 60 - 90 sec )
    b) 8 - 12 High Lateral Box Step Downs ( Each )
    c ) 8 - 12 Seated Dumbbell Reverse Fly

  • Torstai 21.7.22. Workout

    ACTIVE RECOVERY

    A) Foam Roll: 2 to 4-minutes on each area
    – Thoracic
    – Lats
    – Quads

    B Breath work

    10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
    10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
    10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

    5 rounds for quality
    1 min air bike @easy pace
    8 V-Ups
    6 squat jumps
    4 Clapping Push Ups / Normal Push Ups as fast as possible
    1+1 kb tgu

    3 rounds, nose breathing only
    30/24 calories rowing
    10+10m monkey crawl (left/right side)
    6+6 single arm db oh lunge walking stpes @light weight

    VOIT MYÖS OTTA TÄSSÄ HALUTESSASI TILALLA

    MainPart
    30-90 minuuttia ulkona lenkkeilyä/puuhailua (juosten,pelaten,pyöräilyä, golf,frisbee golf)

    E) Parasympathetic Breath Work
    3-5 min loppurauhoittelua. Vähän hengittele syvää ja rauhoita tilanne/ittesi.

  • MAYFLY PRO TRACK Workout

    A,
    Squat Clean 1-1-1-1-1

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

    --then--
    Accumulate 4 addtional work sets within 10% of heavy single.

    B,
    5 rounds for time of:
    3 Rope Climbs,
    10 Toes-to-bars
    21 Plate Overhead Walking Lunges, 20/15kg
    Run, 400 m

    Goal
    Sub 25 mins

    C,
    Stretch:
    True Hip Stretch w/ Band Distraction
    :90 sec/side

    Banded Lat Stretch
    :90 sec/side

    Pigeon Stretch
    :90 sec/side