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

  • Accessories Workout

    EMOM 12:
    Min 1: 30m Back Rack Barbell Walk (heavy)
    Min 2: 20m Skillmill Sled Push (10/9)
    Min 3: 4 Sandbag over Bar (armpit height) 60/40kg

  • Conditioning Workout

    EMOM 35min

    M1 10m HS walk
    M2 8 Thrusters UB 42.5/35
    M3 8 burpee over bar
    M4 rest

    RPE 9
    HS walk can be attempts or 40s. shoulder taps back to wall

  • Juoksu ja kahvakuula Workout

    45 kahvakuulaheilautus
    400m juoksu
    35 kahvakuulaheilautus
    800m juoksu
    25 kahvakuulaheilautus
    1600m juoksu
    15 kahvakuulaheilautus

    Maksimissa paino naisilla 24kg ja miehilla 32kg

  • Lepopäivä Workout

    Rest day - what did you do?

  • MAYFLY PRO TRACK Workout

    A,
    5x [ 1 Clean + 2 Split Jerks ]
    1-1-1-1-1

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

    B,
    "DG"
    Complete as many rounds as possible in 10 mins of:
    8 Toes-to-bars
    8 Dumbbell Thrusters @2x15kg/10kg
    12 Dumbbell Walking Lunges

    C,
    3 rounds for quality of:
    Banded Lateral Walk, L 15 m/R 15 m
    Arms Overhead Hip Hinge Hold, 20 secs
    50 Seated Band Leg Curls
    10 Plate External Rotations, pick load
    Sled Drag, pick load, 100 m

    Sled Drag- moderate load

  • Saturday Accessory and Cool down Workout

    3-4 sets of : (controlled tempo on all movements)
    8-12 double db romanian deadlifts @15/22.5kg's
    8-12 double db bench press @15/22.5kg's
    rest 1-2 min
    3 sets
    10+10 banded trunk twist+pallow press (half kneeling position)
    20 straight leg deadbugs
    rest 1-2 min

    Cool down
    2-3 min light cardio
    1+1 min quad smash with roller
    1+1 min adductor smash with roller
    1-2min prayer pose strech
    1 min russian baby maker strech

  • "Too Thick Trunk" Workout

    3-4 Rounds for quality:
    10/10 Single Arm Turkish Sit-ups L+R
    10/10 Pallof Presses + Rotation
    10 Seated Leg Raises (fingers on the ground. The further, the harder)
    10 Hollow Rocks + 10sec Hollow Hold
    20+20m DB/KB Suitcase Carry (heavy)

    • Rest as needed. Keep the sets unbroken.

  • Extra Credit 16-07-2021 Workout

    1 1/4 Glute Hip Thrust: 4 x 12-15. Rest 60s.
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • TABATA Wallball Workout

    Tabata Wallball

  • Conditioning Workout

    Conditioning :
    21-15-9
    wall ball
    box jump

    3 mins rest

    15-12-9
    single arm devil press
    kneeling squat jumps

    3 mins rest

    12-9-6
    DB Clean & Jerk each arm
    After each set complete 3 wall climbs

    Timecap: 30 mins