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

  • Pack 19.4 Strength

    Build up to heavy 1RM

  • EasyWOD 20.4.2023 Workout

    Voima
    E3MOM, 3 rounds
    12 weighted box step up alt.

    WOD
    FOR TIME
    21 - 15 -9
    KB thruster
    ring row

  • Torstai 20.4.23. BASIC Workout

    Warm Up
    3 rounds
    1:00 cardio machine
    5+5 single leg rdl
    5+5 single arm press
    10 ring row
    5+5 lateral box step ups

    Strenght
    15-12-9-6-3 reps
    Deadlifts
    perform 6-8 double db seated press right after
    rest 2-2.5 min bwn rounds

    Accessory Work
    3-4 rounds
    40-50m heavy farmers walking @24/32kg's
    8-12 single arm db row R/L
    8-12 weighted box step overs
    rest 2-2.5 min bwn rounds

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 1x2

    Use the heaviest weight you can for the set.

    15 mins to build up to a heavy set of 2 (80-85%).

    B,
    4 rounds for quality of:
    Jump Rope, 1 min
    Handstand Walk, 2 mins
    Sandbag Ground-to-Box, pick load, 3 mins

    Handstand Walk / Hold Practice

    Goal: Complete at an RPE of 6-7/10. Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

  • 19.4.2023 Cinderella Workout

    AMRAP 15

    5 Handstand Push-ups
    10 Toes to Bar
    15 Wallballs 20/14p ( 10/9ft )

  • 19.4.2023 Incline Bench Press Strength

    6 Sets :

    8 Reps, Build in Heavy

    Rest 1-2 Minutes between sets.

  • 17.4.2023 Overhead Squat Strength

    5 Sets :

    5 Overhead Squats

    Rest 1-2 Minutes Between sets

    • Start at 65% 1RM & Build

  • 19.4.2023 Warmup Workout

    30s Banded Lat Stretch ( each )
    30s Banded Ankle Stretch ( each )
    30s Calf Stretch on post ( each )
    30s Banded Pass Trough

    2 Rounds :

    1:00 Echo
    10 Straight Leg Sit Ups
    5 Wallball
    5 Kip Swing

  • BikeErg Workout Workout

    BikeErg Intervals

    2 Min Easy,
    5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)
    2 Min Easy
    5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)
    2 Min Easy
    5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)
    2 Min Easy

    3 Sets:
    10 Sec Seated Sprint at Max RPM
    10 Sec Seated Sprint at Max RPM
    10 Sec Standing Sprint on High Damper
    10 Sec Standing Sprint on High Damper
    *Rest 20 Sec Easy between reps and 2 Min Rest between sets.
    Total: 33 Min

  • 18.4.2023 BasicWod Workout

    EMOM 12

    Minute 1 : 30 Shoulder Taps
    Minute 2 : 10 Double Dumbbell Push-Press
    Minute 3 : 30 X-Jumps
    Minute 4 : 20 Sit-ups