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

  • 12.3.2022 Mobility Workout

    Banded Hip Flexors Stretch 1:00 / Side
    Up Dog 1:00
    Frog 1:00
    Bottom Squat Hold 1:00
    Barbell Forearm Smash 1:00 / Side

  • Puide 50's Workout

    For Time In pairs of 2

    50 cal row /ski
    50 Deadlift
    50 box jump over air squat
    50 Squat clean
    50 t2b
    50 kb swing
    50 slamball
    50 wall Ball
    50 db lunges
    50 devils press

    Barbell 50/70 kg, kb 24/32kg,
    Db 17,5 kg /25 kg
    Time Cap 33 min

  • For Quality Workout

    500m row
    then 3 rounds of
    10 z press
    7 ring row
    6 bulgarian split squat e/s

    5 rounds For Quality
    12 toes on plate RDL, 2x 25/17.5kg
    4 sandbag over shoulder 60/45kg
    10m sled push (medium weight)

  • MAYFLY PRO TRACK Workout

    A,
    Sumo Deadlift 7-5-3-3-3

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

    B,
    For time:
    Partner 1 do:
    100 Double Unders
    Partner 2 do:
    Double Kettlebell Farmers Hold, 24/16kg
    --then--
    Partner 1 do:
    100 Double Unders
    Partner 2 do:
    Double Kettlebell Front Rack Hold
    --then--
    Partner 1 do:
    100 Double Unders
    Partner 2 do:
    Double Kettlebell Overhead Hold
    --then--
    Partner 1 do:
    200 Single Unders
    Partner 2 do:
    max rep Kettlebell Deadlifts
    --then--
    Partner 1 do:
    200 Single Unders
    Partner 2 do:
    max rep Goblet Squats
    --then--
    Partner 1 do:
    200 Single Unders
    Partner 2 do:
    max rep Single Arm Kettlebell Push Press

    Kettlebell Deadlifts- edit in the number of reps achieved
    Goblet Squats- edit in the number of reps achieved
    Single Arm Kettlebell Push Press- edit in the number of reps achieved

    Complete in teams of 2.

    Double Unders can only be done while the weight is being held.

    Switch when the partner on the rope finishes.

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

    Accumulate the following in as few sets as possible.

  • 11.03.2022 Workout

    STR:
    Tempo Back Squat (3s alla)
    4x4 @ 70-75%

    3 sets of:
    2.2 Weighted Pull-Ups (kaheste vahel 10-15s puhkust)
    5.5 Weighted Push-Ups (viieste vahel 10-15s puhkust)

    2 sets of:
    Max Plate Gun Hold @20/15kg
    Max Band Tricep Extensions

    WOD:
    3 rounds of 3 min ON/1,5 min OFF:
    5-10-15-20-... of Squat Jumps to Plate
    5-10-15-20-... of Plate Ground to Overhead
    5-10-15-20-... of Sit-Ups
    (jätkavad sealt kus pooleli jäid)

  • WOD 12/03/22 Workout

  • 11.3.2022 "Diane" Workout

    For time:

    21-15-9

    Deadlift 102,5/70kg
    HSPU

    ( 3 - 7 )

  • Conditioning Workout

    Partner wod (You GO, I GO)
    AMRAP 6 mins x 5 sets
    2-4-6-8-10-12-14-16....
    T2b
    Goblet Box step up @20/12kg , 50cm
    Cal row
    Burpee over row

    2 mins REST between sets

    In every following 6 min AMRAP you continue the ladder.

  • WOD 10/03/22 Workout

  • Back squat wendler 3+ Strength

    A: Back squat 3-3-3+
    B: Strict pull ups 1xMax + 2set strict chin ups
    C: Biceps curls 1xMax