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

  • Yläpelto 1 Workout

    A: 4x 5-8 Bench press (barbell)

    B: 4x 15 DB Bench + 10 strict pull-up

    C: 3x 15 Barbell row + 15 push-up

    D: 3x 12 shoulder frontal raise (plate)

    E: Tabata: Banded bicep/tricep

    F: Tabata: Core

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 1xME at 1.5x BW

    Rest as needed between sets.

    B,
    5 rounds for time of:
    10 Alternating Front Rack Lunges @70kg/47kg
    15 Pull-ups
    10 Dumbbell Snatches@32/22,5kg
    15 Toes-to-bars

    Goal: sub 15 mins
    Compare: 2021.05.05

    C,
    For quality:
    Pigeon Stretch, L 1:30 mins/R 1:30 mins
    Banded Lat Stretch, L 1:30 mins/R 1:30 mins
    Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
    Underhand PVC Stretch, 1:30

  • Tiistai 13.6.23. BASIC Workout

    Warm Up
    2 rounds
    1:30 cardio machine
    15 hip bridges
    15 air squats
    5 inch worm with push ups
    5 dynamic squat strech
    10+10 suitcase deadlift
    10 single arm devils press

    Strenght
    For Quality and Load
    15-12-9-6-3-3-3 reps
    Thruster
    rest 1.5-2 min bwn sets

    Every min for 12 minutes
    min 1 - Suitcase Deadlifts x 10+10 reps
    min 2 -Burpee Pull ups x 4-6 reps
    min 3 - box overs x 8-12 reps (jump or stepping, safety first)

  • For time Workout

    Rx´d
    2rounds:

    1000m c2bike
    20 ttb
    500m row
    20 box jump over
    250m ski

    rest 2min between rounds, big sets on ttb, second round faster than first

    Scaled

    2rounds:

    1000m c2bike
    10 ttb
    500m row
    20 box jump over
    250m ski

    rest 2min between rounds, big sets on ttb, second round faster than first

  • Työntöyhdistelmä Strength

    3-5 x 2 rinnallevetoa riipusta + 1 maasta + 1 ylöstyöntö

  • MAYFLY PRO TRACK Workout

    A,
    Strict Press 3-2-1

    Use the heaviest weight you can for each set.

    B,
    In teams of 2, 4 rounds for time of:
    Partner 1 do:
    Farmer Carry 22,5/15kg, 100 m
    Partner 2 do:
    X Dumbbell Man Makers 22,5/15kg

    Complete in teams of 2.

    Dumbbell Man Makers- edit in the number of reps achieved each round.

    Goal: Time and total reps of the man makers.

    C,
    5 rounds for max reps of:
    max rep Slam Balls, pick load, 20 secs
    Rest 10 secs
    max rep Weighted Russian Twists, pick load, 20 secs
    Rest 10 secs

  • Deadlift Strength

    DL
    4 sets of 10 @ 65 %
    Rest 90s. in b/w sets

  • Push Press Strength

    5 min on an erg then
    3 Rounds:
    8 seated DBL DB press
    7 MB clean
    10 banded good morning

    Push Press

    6x3 @75% of 1rm Jerk

    • Reset the bar each time on the shoulders and then complete next rep
    • focus more on technique and strength rather than speed of reps

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then 3x3 @ 90%

  • Bodybuilding Workout

    4 x for quality
    8 DB Row e/s
    8 DB sots press
    rest 90s b/w sets