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

  • 5.6.2021 Workout

    Recovery 10 min

    • forearm smash barbell

  • E2MOM 5.6.2021 Workout

    3 rounds
    a) row 15cal
    b) 20 box jumps
    c) 15 wallball
    d) 20 DB snatch 15kg
    e) rest

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 6-4-2

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

    RPE 8/10

    B,
    Alternating Chest Supported Dumbbell Row 20-20-20

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

    3x 10 L/10 R

    C,
    Arnold Press 15-15

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

    D,
    5 rounds for max reps of:
    Partner 1 do:
    Kettlebell Farmers Carry, 24/16 kg, 100 m
    Partner 2 do:
    As many rounds as possible of:
    4 Ring Muscle-ups
    25 Double Unders

    Log your total reps accumulated each round for the AMRAP section.

    Complete in teams of 2.

  • Jonnen treeni Workout

    500m hiihto
    10 rengassoutu
    50 cal pyöräily
    10 punnerrus
    400m hiihto
    10 rengassoutu
    40 cal pyöräily
    10 punnerrus
    300m hiihto
    10 rengassoutu
    30 cal pyöräily
    10 punnerrus
    200m hiihto
    10 rengassoutu
    20 cal pyöräily
    10 punnerrus
    100m hiihto
    10 rengassoutu
    10 cal pyöräily
    10 punnerrus

  • Upper body bodybuilding Workout

    4 rounds every movement
    A1. Dip x 8
    A2. Pull up x 8
    B1. Bench press 1 + 1/2 x 10
    B2. Bent over row 1 + 1/2 x 10
    Super setts
    C1. Dumbbell shoulder press x 12
    C2. One hand ring row x 12

  • PT TIME Strength

    Emom 10
    Amrap 20

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 6-4-2

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

    RPE 8/10

    B,
    Split Squat 16-16-16

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

    3x 8 L/8 R

    C,
    For time:
    25 Strict Handstand Push-ups
    50 Wall Balls@9/6kg
    75 USA Kettlebell Swings @24/16kg
    50/40 echo Bike Calories

    Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

    Bike Calories- edit in the number of reps completed

    Goal: Sub 15 mins

    D,
    For quality:
    Banded Plank On Hand, 1 min
    10 Plate Lateral Raises, pick load
    10 Plate 45 Degree Raises, pick load
    10 Plate Delt Raises, pick load
    Double Kettlebell Overhead Hold, 24/16kg, 45 secs
    15 Scap Pull-ups
    15 Scap Push-ups
    Ring Support Hold, 30 secs
    20 L/20 R Diagonal Banded Pull Aparts
    40 Band Face Pulls

  • Back squat 1 rm Strength

    Back squat 1 rm

  • OHS 1 rm Strength

    OHS 1 rm max

  • Echo bike intervals Workout

    20min emom

    10 cal echo bike 90% effort. Loppu aika lepoa