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,
    Weighted Pull-up 3-3-3-3-3

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

    Find a heavy set of 3.
    --then--
    4x 3 within 15% of your best for the day

    B,
    Teams of 2 - 10 rounds, each round for time, of:
    5 Thrusters, 52/34kg
    10 Pull-ups
    Sprint, 100 m

    Rest 1 min between each round.

    Complete in teams of 2. You go-I go fashion; 10 rounds each.

    C,
    Complete as many rounds as possible in 6 mins of:
    20 Plank Shoulder Taps
    Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
    10 Scap Pull-ups

  • 10.9.2022 Workout

    EILINEN

    tai

    LEPO + 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

  • The Back Nine Workout

    40m back carry
    2 front squats
    3 deadlifts
    2 front squats
    40m back carry

  • Syvävenyttely Workout

    ⭐️🌿⭐️🍀⭐️🌱⭐️

  • 10.9.2022 Crumbl Workout

    For time:
    30-20-10
    Toes to Bar
    Front rack Reverse Lunge

    Directly into...

    3 Rounds:
    100 Double Unders
    30 Overhead Squat
    35/25kg

    ( 15 - 25 )

    If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
    Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
    With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.

  • 10.9.2022 Shoulder Press Strength

    6 Sets Of 5 @ 65 - 70%

    • 6 - 8 eccentric

  • 10.9.2022 Skill Practice Workout

    10 minutes of Jump Rope or Single Leg Squat

    • Single leg Squat
    • Unbroken single leg squat
    • Double Unders
    • Double unders Crossovers
    • Triple Unders

  • 10.9.2022 Warmup Workout

    2 - 4 Rounds

    24 Jumping Jacks
    12 PVC or Barbell OHS
    6+6 Single arm DB Press
    12 Reverse Lunges

  • Conditioning Workout

    Partner wod ( You GO, I GO)

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell Squats @2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell burpee@2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell box step up@2x22,5/15kg

  • Tupla ISABEL parin kanssa Workout

    For time:
    With pair

    60 x Snatch 25/40kg