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

  • Deck of My Own Cards Workout

    Pick one card at a time. Do as many calories or reps what the card tells you. Take the next card when you are ready.

    Spades: C2 bike
    Hearts: Burpees
    Diamonds: KBS
    Clubs: Situps
    Joker: 5-6 x power cleans / deadlift

    No time cap, do it for quality! So no all out!

    Btw. Aces = 14

  • FUNCTIONAL 8.10.2022 Workout

    Teams of two:

    8 rounds ( I go You go -style)
    12 deadlift
    8 burpee over bar

    60 cal erg (split anyhow)

    8 rounds ( I go You go -style)
    16 KBS
    8 box jump

    60 cal erg (split anyhow)

    8 rounds ( I go You go -style)
    12 wall ball
    6 devil´s press

    Time cap 35 min

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 2-2-2-1-1

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

    B,
    Teams of 2 - for time:
    100 Clean & Jerks, 61/43kg
    Partner Run, 800 m
    50 Power Snatches
    Partner Run, 400 m
    25 Ring Muscle-ups
    Partner Run, 200 m

    Complete in teams of 2.

    Partners work together to complete the barbell work. Break up reps any way you want.

    Goal
    Sub 35 mins

    C,
    For quality:
    5 Tempo Dumbbell Pull Overs, pick load
    Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

    Tempo Dumbbell Pull Overs- 3 secs down and up; RPE 5/10

  • MAYFLY PRO TRACK Workout

    A,
    Log your best Push Press 1 rep max lift.

    Only log the heaviest 1 rep, do not include sets prior to it.

    B,
    Complete as many rounds as possible in 15 mins of:
    10 Kettlebell USA Swings, 32/24kg
    15 Air Squats
    30 Double Unders
    10 No Push-up Burpees
    15 Box Jumps, 60/50cm
    30 Double Unders

    Goal
    Just Get it Done

    C,
    Complete as many rounds as possible in 10 mins of:
    Sled Drag, pick load, 60m
    Reverse Sled Drag, pick load, 30m
    Extended Arm Sled Drag, pick load, 15m

    Easy

    Complete at RPE of 6/10.

  • 8.10.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

  • Back squat-4x6+2x2 (week-1/5) Strength

    1.)Build up moderate weight for 6rep
    2.)Then 2x2/77,5% 1rm Backsquat

  • Gymnasty volume Workout

    3 min ski erg
    3x
    10 each side Seated Shoulder External Rotation
    10 Seated Band Face Pull
    10 9090 Overhead Raise
    8 Single Arm Banded Lateral Raise

    Every 1 min for 6 mins do:
    15 Toes-to-bars
    -- Rest 2 mins --
    Every 1 min for 6 mins do:
    Handstand Walk, 10m

  • Accessory Workout

    3 Rounds
    60 sec close grip hang
    20-30 sec pike compression
    5 Jefferson curl with KB

    3 Rounds
    10-15 Curl with empty barbell
    10 OH Triceps extensions
    10 DB Lateral raises

  • 7.10.2022 Zone 2 Cardio ( Aruba ) Workout

    40 - 60 min Bike, Run Or Row

  • WARM UP Workout

    2 rounds:
    5 Wall squats (slow tempo)
    10m Lizard walk
    5+5 Windmills with KB
    5+5 Bottom-up press wit KB

    With barbell:
    2x5 unbroken sets of “Bear
    Complex”
    = power clean + front squat +
    push press + back squat + push
    press