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

  • Måndag 22/2 2021 Workout

    E90S for 24min(4rounds)
    1: Front rack barbell elevated front foot split squat:) x6/LL
    2: Front rack barbell elevated front foot split squat x6/RL
    3: Kb gorilla rows x10-15/arm
    4: 10-15 V-Ups
    +
    9min Amrap
    3-6-9-12...
    DB thrusters
    RKB swing

  • 20.1.2021 Russian Deadlift Workout

    Maastaveto 6 x 3 x 80%

    Etukyykky 4 x 3 x 70%

    Vauhtipunnerrus 5 x 5 x AHAP

  • Shoulder press Strength

    4x8, tempo

  • Maastaveto Strength

    5 x 4

  • CrossFit AC Workout

    INTERVALS
    3min on/2min off

    Interval 1. X2
    1. 8 Sit up
    2. 8 Burpee
    3. 8 Air squat

    Interval 2. X2
    1. 5 Box jump/step up
    2. 10 KBS
    3. 5 Push up

    Interval 3. X2
    1. 5 Wall Ball
    2. 8 DB/KB Snatch alt.
    3. 5 Devils press

    *jokainen intervalli tehdään 2 kertaa peräkkäin, jonka jälkeen siirrytään seuraavaan.
    *3 minuutin ajan kolmea liikettä niin monta kierrosta kuin ehdit.

  • Barbell Conditioning Workout

    8 Rounds Of Power Snatch
    :30 On / :30 Off
    Max Reps
    Round 1: 55%
    Round 2: 55%
    Round 3: 60%
    Round 4: 60%
    Round 5: 65%
    Round 6: 65%
    Round 7: 70%
    Round 8: 70%

  • Warm Up Workout

    3 Rounds For Quality:
    10 Downward Dog Toe Touches
    10 KBS (us)
    30 DU
    10 Banded Y-Presses
    :30 Supinated Grip Hang

  • 22.1.2021 Russian Deadlift Workout

    Maastaveto 6 x 2 x 80%

    Snatch pull + Muscle Snatch + High Hang Squat Snatch

    7 x (1+1+1) x 35 - 50%

    TYöntöotteella penkkipunnerrus 5 x 4 x AHAP

  • Sunday Rest Day Workout

    Take this day for relaxing and doing something else than training.
    Spend time with the people who you care and mean something to you.
    Be the best version of yourself today. Enjoy life, be thankful of what you have and most important be happy!

  • MAYFLY PRO TRACK Workout

    A,
    Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
    Floor Press 8-8-8-8-8, using heaviest weight per set

    Sandbag Bulgarian Split Squats- 5x8 L/8 R

    B,
    For time:
    10 Thrusters @61/43kg
    50 Double Unders
    8 Thrusters
    40 Double Unders
    6 Thrusters
    30 Double Unders
    4 Thrusters
    20 Double Unders
    2 Thrusters
    10 Double Unders

    Goal: sub 6 mins

    Rest 1:30 before part 2...

    For time:
    21 Wall Balls @9/6kg
    50 Double Unders
    15 Wall Balls
    40 Double Unders
    9 Wall Balls
    30 Double Unders
    6 Wall Balls
    20 Double Unders
    3 Wall Balls,
    10 Double Unders

    Goal: sub 6 mins

    C,
    Complete as many rounds as possible in 10 mins of:
    30m Sled Drag, pick load
    Lateral Sled Drag, pick load, L 15m ft/R 15m
    Good Morning Sled Drag, pick load, 15m

    Easy pace. Use a heavy weight for the traditional sled drag and moderate weights for the lateral and good morning variations. Adjust loading as needed.