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

  • "Shaken, Not Stirred" Workout

    5 rounds for time:
    3-5 Bar Muscle-ups
    10 Deadlifts @BW
    30m Sandbag Carry @60/40kg
    - Rest 2min btw rounds.

  • Monster gymnastics Workout

    500m row
    then 3 rnds
    10 seated face pulls
    5 1 arm ring row
    4 diamond push ups

    Monster set
    3 sets

    7 vahtila vääntö
    4 banded ring MU turn over
    8 weighted ring dips
    - turn over, high enough that in the start position arms traight
    -set up ring dips so that your legs can be straight
    - dips has to start from extreme depth and end into a perfect lock out thumbs turning out
    - rest as needed

    You'll see this monster set two more times in the program. Main reason for the repeat is to establish good ring MU base. spend time with this practice and it will pay off when we add speed to the movement.

  • "I Try So Hard" Workout

    For time:
    250/200m Row
    21 HSPU
    250/200m Row
    15 HSPU
    250/200m Row
    9 HSPU

    Rest 3min

    250/200m Row
    5 Rope Climbs 4m
    250/200m Row
    4 Rope Climbs 4m
    250/200m Row
    3 Rope Climbs 4m

  • MAYFLY PRO TRACK Workout

    A,
    Pause Snatch 3-3-3-2-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    3 sec pause in the receiving position of each rep.

    B,
    21-15-9 reps, for time of:
    Bike Calorie
    Deadlift, @143/102kg

    Athlete Instructions
    Goal
    Sub 8 mins

    C,
    2 rounds for quality of:
    5 R Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, R 7,5m
    5 R Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, R 7,5m
    5 R Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, R 7,5m
    30 Band Pull Aparts
    5 L Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, L 7,5m
    5 L Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, L 7,5m
    5 L Single Arm Strict Press, pick load
    Single Arm Overhead Carry, pick load, L 7,5m

  • Muscle & Power, YV 1 Strength

    Narrow grip Bench press 3x3, then max reps @ 85%

  • "Claustrophobia" Workout

    AMRAP 5 x 5 Rounds:
    500/400 Meter Row
    Max Rounds of "The Chief"  

    Rest 1 Minute Between Rounds  

    [1 Round of "The Chief"]:
    3 Power Cleans 61 / 43 kg
    6 Push-ups
    9 Air Squats

  • Metcon 3 rounds 2min on/1min off Workout

    3 x
    1) 12-20cal row + amrap push up
    2) 12-20cal ski + amrap toes to Bar
    3) 12-20cal bike + amrap DB stoh

  • 9.8.2022 Basic Workout

    Basic Endurance 45:

    5 Min Any Machine

    3 Rounds:
    15 Box Step Ups
    10 Sit Ups
    5 Push Ups

    5 Min Any Machine
    3 Rounds
    0:30 Active Hang Pull-Up Bar
    10 Cossak Squat, alternating
    8+8 DB Shoulder Press

  • Conditioning Workout

    In Team of 2
    AMRAP 15 min
    30 partner Wall ball@9/6kg
    20 syncro alt. DB snatch@22,5/15kg
    10 syncro Burpee

    Rest 3'

    AMRAP 15 min
    30 cal Row (YgIg)
    20 DU (each)
    10 syncro T2b / Leg raises

  • Pull up OTM8 Workout

    3-5 reps OTM8