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

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 3-3-3

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

    B,
    For time:
    Row, 1000 m
    -- then --
    75 Wall Balls, 9/6kg
    50 Box Jump Overs
    25 Toes-to-bars
    -- then --
    100 Double Unders

    Goal
    Sub 18 mins

    C,
    Complete as many rounds as possible in 7 mins of:
    10 Russian Twists
    10 L/10 R Teapots, pick load
    Plank Hold, 30 secs

  • Bench press ladder Workout

    Lisää 5 kg jokaisella kierroksella niin kauan, että toistomäärä jää <6 toiston.
    Aloita sarjalla, jolla saat tehtyä 10 toistoa

  • Main site Friday 221216 Workout

    For time, partition any way

    • Run 1 mile
    • 100 toes-to-bars

  • 17.12.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 17.12.22 Workout

    DECK OF CARDS

    40min EMOM
    - box jump (pata)
    - goblet sguats @16/20kg (sydän)
    - bike cal (risti)
    - push ups (ruutu)

    Eli kortti nostetaan pakasta joka minuutti ja suoritetaan kortissa olevan numeron verran toistoja. Loppuaika minuutista huilia.

    muut kortit:
    jätkä: 11 reps
    kuningatar: 12 reps
    kuningas: 13 repss
    ässä: 14 reps
    jokeri: 1min amrap burpee

  • EXTRA STRENGTH (open gym) Workout

    Warm up

    A) 4-6min easy erg

    B) Warm up sets for reverse lunge & bench press
    (for example: 3x 6-8)

    Workout

    A) 3 rounds
    16 back rack reverse lunge
    8-10/side one arm supported DB row
    Rest 2min

    B) On the minute for 9min
    1. 4 bench press @70-80%
    2. 8-10 ring row
    3. Rest

    C) 50 toes to bar for time
    --> Every time you break, perform 5 burpee to target

  • 17.12.2022 Legless Rope Climb Conditioning Workout

    AMRAP 15

    15/12 Calorie Bike Erg
    1 Legless Rope

  • 17.12.2022 The 5 Stages of Chief Workout

    5 Rounds x AMRAP 3

    3 HSPU
    6 Power Snatches 42,5/30kg
    9 Box Jumps Overs 24"/20"

    Rest 1:00 Between Amrap´s

    • Find a sustainable pace throughout. With only 1:00 of rest between rounds, we will not have much time to recover.
    • Aim for Unbroken sets of HSPU and Power Snatches.
    • Use the box jump overs as a pacer and place to catch the breath and shake out of arms.
    • Every round you will pick up where you left off in the previous round.

  • Kettlebell Workout

    Amrap 20’ with Partner - I go U Go

    100 m OH carry @double24/16
    100 m Front Rack Carry @double24/16
    100 m Farmer’s Carry @double24/16
    100 m Bottoms Up Carry - Partner: Bottoms Up Hold @12/8
    100 m Walking Lunges @double24/16

    Afterparty
    100 KB Sit-Up Reach @24/16

  • EASY: Power snatch & SU Workout

    Emom21:
    a) 3-6 power snatch
    b) 30-60 SU
    c) rest