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

  • 4-7-10 Workout

    4 strick pull-ups
    7 ring dips
    10 ab mat sit-ups
    4 strick pull-ups
    7 ring dips
    10 med ball floor to shoulder (alternating shoulders) = 1 round

    AMRAP 21mins

  • 10min amrap Hspu Workout

    A: Strict Pull ups 3set
    B: 10min amrap Hspu
    C: 20min emom
    Odd: Row 14cal
    Even: 1set unbroken ttb

  • Päivän treeni 25.9 Workout

    LÄMMITTELY
    Kumpparilla avaavia ja lämmittäviä liikkeitä

    VOIMA
    Treenin työntävänä liikkeenä lattiapenkki.
    Emom 8 parin kanssa
    30s. työtä
    90s. lepo

    METCON
    Tabata 1
    Goblet squat
    Pallo heitto maahan

    Tabata 2
    KK heilautus sivulta sivulle
    Vuorikiipeilijä

    Tabata 3
    Marssi/juoksu
    Köysien heilutus

  • FUNCTIONAL 25.9.2021 Workout

    AMRAP 15 (with a pair, split reps anyhow)
    80 cal erg
    60 wall ball
    40 burpee
    20 DB box step ups

  • FUNCTIONAL 25.9.2021 Workout

    3 rounds:
    12 Back rack lunges
    12 DB squat
    -rest 1-2 min between rounds-

    3 rounds:
    8-10 Single leg glute bridge
    8-10 V-up
    -rest 1-2 min between rounds-

  • MAYFLY PRO TRACK Workout

    A,
    2 Snatches, pick load

    Every 1 min for 8 mins.

    65-70% 1RM

    B,
    2 Power Clean & Split Jerks, 65% 1RM

    Every 1 min for 8 mins.

    C,
    4 rounds for quality of:
    10 R Turkish Sit-ups, 24/16kg
    5 Front Squats, 65% 1RM
    Bike Erg, 1000 m
    10 L Turkish Sit-ups
    5 Back Squats, 65% 1RM

    D,
    For quality:
    Outdoor Activity, 45 mins

    45 min Low Intensity Sustained Effort Outdoor Activity.

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1x1

    Use the heaviest weight you can for the set.

    Find a 1RM for the day.

    B,
    Incline Dumbbell Press 15-15

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

    C,
    Close Grip Bench Press 10-10

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

    D,
    Banded Tricep Press Down 10-10

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

    E,
    Curl Grip Barbell Row 10-10

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

    F,
    For distance:
    Run, 3 mins
    Bike, 3 mins
    Ski Erg, 3 mins
    Run, 2 mins
    Bike, 2 mins
    Ski Erg, 2 mins
    Run, 1 min
    Bike, 1 min
    Ski Erg, 1 min

    Complete at RPE of 5/10.

  • MAYFLY PRO TRACK Workout

    A,
    Every 3 mins for 15 mins do:
    9 Wall Balls@12/9kg
    6 Bar Muscle-ups
    3 Goats

    Your "goat" is a movement that you need to work on. Be flextible on the reps. It can be a higher skill movement or working on positionig in some of our basic lifts. If you do choose a lift make it position/skill oreitned and take the emphasis off of loading.

    B,
    For quality:
    200 Seated Band Leg Curls
    200 Seated Calf Raises
    Banded Lateral Walk, L 30m/R 30m

  • For time Workout

    For time

    30 hang power snatch 30/25 kg
    30 HSPU
    30 OHS 30/25kg
    30 bar facing burpee
    30 hang power snatch 30/25kg

  • Avoimet Ovet Workout

    15min Warm-up

    Workout 1.
    In 15min Find days heavy load for complex:
    Deadlift + Clean + Front Squat + STOH

    Workout 2.
    2x AMRAP 6:
    5 Push-ups
    5 Sit-ups
    5 Air Squats
    5 Bar Over Burpees

    Rest 3min btw amraps