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,
    For time:
    50 Burpees
    -- then --
    4 rounds of:
    50 Double Unders
    10 Dumbbell Squats, 2x22,5/15kg
    8 Dumbbell Push Press,
    6 Dumbbell Thrusters,
    -- then --
    50 Burpees

    Goal
    Sub 16 mins

    B,
    For quality:
    Hollow Hold, 2 mins

    Every time you break complete:
    10 medball toss (5/5)

  • 17.8.2022 Accessory Workout

    3 - 4 sets of 8 - 12 Reps

    a ) Chest supported barbell row on bench
    b ) Barbell Overhead Walking Lunge ( total reps )
    c ) GHD Back Extension

  • 17.8.2022 Basic Workout

    EMOM 15

    1 Min : 7 Push Press 40/30kg
    2 Min : Max Calories Bike Erg
    3 Min : Rest

    Result is total calories

  • 17.8.2022 Workout

    On The 3:00 x 10 Rounds

    400m Run
    Max Burpee Pull Ups

    • Each run should take less tan 2:15 round
    • Burpee Pull Ups: Bar should be at least 6 inches above your reach.
    • A Good goal to have in this workout is to accumulate the same number of burpee pull-ups every round.

  • 4 rnds for quality Workout

    4 rnds for quality
    30s. b/w movements
    8 bench row e/s 25/20kg
    6 deficit push up (use 2x 25kg plates
    20 hollow rocks
    20s. wall facing HS hold

  • Got grip? Workout

    20 mins AMRAP
    15 Romanian Deadlifts 70/55kg
    10 DBL DB Shoulder-to-Overheads, 2x 25/15 kg
    Sandbag Carry, 60/45 kg, 30 m
    12 Toes To Bar
    - have focus on keeping every movement unbroken
    - keep moving trough out the amrap
    - we are looking to get 5+ rnds minimum
    - RPE 9

  • 15.8.22 Workout

    SKILL 3/6

    10 min skill of your choice

  • Painonnosto Workout

    Tempaus

  • Sunnuntai 14.8. Workout

    Rästi

  • Unbroken.fi 2022 Qualifier Workout

    1. PART (00:00 - 07:00)
    7 min AMRAP:
    - 21 x Wall Ball (9/6 kg)
    - 15 x High Box Jump Over (75/60 cm)
    - 9 x Devil’s Press (2 x 22.5/15 kg)

    2. PART (07:00 - 14:00)
    7 min time to find max weight for:
    Hang snatch + 2 x OHS

    REST 2 min (14:00 - 16:00)

    3. PART (16:00 - 23:00)
    7 min AMRAP:
    - Buy-in: Row 900 / 1100 m
    - Rest of the time: 1 x T2B + 1 x Pull up