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,
    5 rounds for quality of:
    Monostructural Cardio, 3 mins
    8 Deadlifts, 75% 1RM
    Monostructural Cardio- RPE 6-7/10; bike or row

    B,
    Complete as many rounds as possible in 12 mins of:
    10 Goblet Lunges, 32/24kg
    10 Kettlebell USA Swings,32/24kg
    10 Alternating Kettlebell Gorilla Rows, 32/24kg

    C,
    Run 800 m

    This is an all out effort for time.

    D,
    3 rounds for quality of:
    10 Wall Planks
    10 L/10 R Side Plank Reach Throughs
    10 Dumbbell Bent Over Flies, pick load
    Rest 1:30

  • Main site Friday 230310 Strength

    Clean 3-3-3-3-3 reps

  • Main site Thursday 230309 Workout

    For 15 minutes
    Toes-to-bar ladder burpees

    For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute max reps burpees. Perform three toes-to-bars the third minute max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

  • KaMa TC 20 min Workout

    5 ring row
    10 push-up
    15 OHS
    20 sit up w ball

    TC 20 min

  • 11.3.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO 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

  • Omatoimi Workout

    Ulkoliikuntaa oman valinnan mukaan 1-2 kertaa viikon aikana.

  • Pystypunnerrus Strength

    Viikko 1

    5x10

  • BikeErg workout Workout

    BikeErg Interval
    20 Sec Sprint (105+ RPM)
    40 Sec Easy
    20 Sec Sprint (110+ RPM)
    40 Sec Easy
    20 Sec Sprint (115+ RPM)
    40 Sec Easy
    20 Sec Sprint (120+ RPM)
    40 Sec Easy

    3x (4 Min Hard (85-90 RPM), 2 Min Easy)

    4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)

    2 Sets:
    2 Min Mod (70-75 RPM)
    90 Sec Mod (80-85 RPM)
    1 Min Hard (85-95 RPM)
    30 Sec Hard (95-100 RPM)
    2 Min Easy Easy Recovery “Spin”

  • Clean pull 4x3 Strength

    Clean pull 4 set of 3 reps

  • Conditioning Workout

    In teams of 2 ‘I Go U Go’
    3:00 for max Reps
    1. Burpee Box Get Over
    2. Double Under
    3. Medball Sit-Up @9/6
    4. Push-Up
    5. PGTOH @20/15
    6. Air Squat
    7. T2B
    8. Partner Assisted Handstand Hold
    9. Goblet Lunges @24/16
    10. Am Swing @24/16kg