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

  • Spicy team workout Workout

    In teams of 3:

    6 rounds of
    150 DU
    60 KB swing (24/20 kg)
    45 sit-up
    30 wall ball (20/14 lbs)
    10 pull-up

    Time cap: 40 min

  • Ring Capacity Workout

    On the 3:00 x 5 Sets:
    Max Unbroken Ring Muscle-ups

    *5 Scores: Reps 

  • Gymnasty EMOM Workout

    EMOM 20

    1) 10 UB HSPU
    2) 8 bar MU
    3) 12 alt pistol
    4) rest

  • Partner leg-heavy workout Workout

    AMRAP 12 min of

    A:
    10 db deadlift (50/35 lbs)
    10 box jump

    B:
    Goblet squat hold with KB (24/20 kg) until the other partner has done part A

  • Partner reset deadlift Workout

    4x3 deadlift with a partner, reset at bottom after each rep (one bar, both lifting the same time)

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Back Squat 12-12-12
    (3 sec up, 3 sec down )
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    RPE for a recommendation with loading. 8 out of 10 correlates to roughly 80% effort. This means you should have a few more reps left in the tank on each set while still working hard. Rest 3-4 min between each work set.

    B,
    For time:
    100 Wall Balls, 9/6kg
    100 Dumbbell Snatches, 22,5/15kg

    Every 1 min (starting at 0:00) complete:
    3 Burpees

    C,
    3 rounds for quality of:
    1 L/1 R Pike Around-the-Worlds
    5 L/5 R Plank Reach Throughs
    5 L/5 R Kneeling Kettlebell Wraps, pick load

  • MAYFLY PRO TRACK Workout

    A,
    Sumo Deadlift 5-7-9-7-5

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

    B,
    3 rounds for time of:
    15 Ski Erg Calories
    12 Front Squats @60/43kg
    12 Pull-ups
    9 Push Press
    9 Ring Dips
    6 Thrusters
    6 Bar Muscle-ups

    Goal: sub 15 mins

    C,
    3 rounds for quality of:
    Lateral Med Ball Toss, pick load, R 30 secs
    Rest 30 secs
    Forearm Plank Seesaw, 30 secs
    Rest 30 secs
    Lateral Med Ball Toss, pick load, L 30 secs
    Rest 30 secs
    Plank Jack, 30 secs

  • Deadlift 8x5 Strength

    Deadlift 8x5

  • 9.6.22 painonnosto Strength

    1.) 3 position korkea Tempaus veto+ 3 position Tempaus 5×3+3+3
    2.) Super veto setti, nousu polven korkeudelle+veto lantiolle+korkea Tempaus veto 5×5+5+5
    3.) Tempo valakyykky 10.sek ylhäällä,10.sek matka alas,10.sek alhaalla 5×
    4.) 3×
    A.1) z-press ×10
    A.2) db Romanialainen maasstaveto +shrug ×10

  • 6 x 6 min amrap, 4 min rest between amramps Workout

    Tavoite vähintään 2 kierrosta/ amrap. Liikkeet saa jakaa miten haluaa, paitsi syncrot syncrona.

    1. Amrap
      20 /16 cal row
      24/20 cal Airdyne
      10 syncro american swing 28/16kg

    2. Amrap
      15 syncro airsquat
      60 du
      12 snatch 50/35 kg

    3. Amrap
      8 syncro burpees
      8 clean + jerk 70/47,5kg
      10 kipping pull-ups

    4. Amrap
      10 syncro wallball 9/6kg
      20/16 push-ups
      10 dl 110/70kg

    5. Amrap
      10 syncro T2b
      20 devils press alternating 25/17,5kg db
      10 thrusters 50/35 kg

    6. Amrap
      10 syncro db alternating snatch 25/17,5kg db
      20 bjo
      10 C2B