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,
    Back Squat
    1x5 @ 75%
    1x3 @ 85%
    1x1+ @ 95%
    Final set is an AMRAP

    B,
    4 rounds for time of:
    21 Echo Bike Calories
    7 Bar Muscle-ups
    7 Hang Power Snatches @70/47kg

    Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

    Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

    Compare to 2021.04.08.

    C,
    3 rounds for quality of:
    10 R Teapots
    15 Hip Extensions
    10 L Teapots
    10 Landmine Rotations, pick load
    Bird Dog, L 20 secs/R 20 secs

    D,
    3 rounds for quality of:
    12 Plate Front Raises, pick load
    12 Plate Bent Over Flies, pick load
    12 Plate External Rotations, pick load

    2-3 rounds.

    Use 1-2,5kg plates.

  • PRVN 13.6 deadlift Strength

    Find a 5RM deadlift in 20min

  • PRVN 13.6 conditioning Workout

    For time:

    In 4 mins do:
    10 burpee box get overs
    20 DB squat 2x15 kg
    Max distance row in remaining time

    Rest 2 min and repeat until you reach 1600m

    Time cap: 30 minutes

  • 13.7.23 Workout

    30min AMRAP
    20m burpee board jumps
    40m heavy farmers walk
    80 Single Unders
    40m heavy farmers walk
    20 cal bike/row

  • Plates to the Faces Workout

    Warm-up:
    1 km run + 1km row

    4 x
    12 DB bench
    10 Chin-up

    3 x
    10 Strict dip
    12 Ring row

    3 x
    15 Push-up with feet on the bench (”pike”)
    15 Weighted sit-ups

    3x
    Max rep bicep curls
    Max rep tricep pull
    Banded chest flyes

  • CFPORVOO WOD 10.6.2023 Workout

    Partner WOD
    50 partner rope jumps, niinkuin speden speleissä
    20m + 20m wheelbarrow walk
    50m + 50m partner carry
    20 high five push ups, every time you push up, high five with your partner.
    50 wall balls alternating 9kg/6kg
    40 alternating box overs 60cm/50cm

  • Strength + Skill Workout

    RX
    1.) 3 SETS
    1 Ring Kip Swing + 1 Hips to Ring
    -Rest As Needed btw Sets-
    2.) 3 SETS
    1 Dynamic Ring Swing + 1 Ring Muscle-Up
    -Rest As Needed btw Sets-

    SCALED
    1.) 3 SETS
    3 Scap Depressions/ Retractions + 1 Burpee + 3 Kip Swing
    -Rest As Needed btw Sets-
    2.) 3 SETS
    1 Kip Swing + 1 Pull-Up + 1 Push-Up
    -Rest As Needed btw Sets-

  • 27.6.2023 BasicWod Workout

    5RFT

    20 Wallball Shots
    10 Hanging Knee Raise
    10 Burpees

    TC 15

  • Päivän treeni 27.6.23 Workout

    LÄMMITTELY
    10 min AMRAP
    10 m kuopaisut vuorojaloin
    10 m lonkan avaukset kepin yli
    5 / puoli boxilta jarrutus
    10 m mittarimato

    VOIMA
    yhden jalan maastaveto 3 x 8-10
    palautus 1.30-2.00

    EMOM 12min
    10 X boxille nousu
    5/ puoli tuulimylly
    10 x slam ball
    6/käsi gorillasoutu

  • Endurance WOD Workout

    Every 15 minutes for 45 minutes (3 rounds)
    1,2 km hill trail run or 2000/1500 m row
    10 pull ups
    15 DB push presses 30/20 lb
    20 pistol squats