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

  • Warm up and strength Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 DB press

    4 rounds for quality
    20 barbell curls
    15 tricep extensions with DB
    10 strict press
    1:00 plank

  • MAYFLY PRO TRACK Workout

    A,
    2 Banded Deadlifts, pick load

    Every 1 min for 10 mins.

    Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep.

    B,
    For quality:
    3x6 L/6 R Eccentric Bulgarian Split Squats
    Standing Hamstring Stretch, 1 min
    Kneeling Glute Stretch, L 1:30/R 1:30
    2x10 Tempo Squats, pick load
    200 Seated Banded Leg Curls
    Banded Lateral Walk, 2x L 15m/R 15m
    -- then --
    3x6 L/6 R Eccentric Dumbbell Pull Overs, pick load
    Pec Stretch, L 1:30/R 1:30
    Roll/Smash Upper Back, 2 mins
    2x10 Tempo Strict Press, pick load
    35 Ring Rows
    2x15 Rear Delt Raises, pick load

    Eccentric Bulgarian Split Squats- 6 secs negative and regular return
    Tempo Squats- 3 secs lowering and rising
    Eccentric Dumbbell Pull Overs- 6 secs negative and regular return
    Pec Stretch, 3 mins
    Roll/Smash Upper Back, 2 mins
    Tempo Strict Press- 3 secs rising and lowering

  • Durante Core 2 Workout

    1)Arch Rock
    2)Arch Up:
    3)Arch Hold:
    -arms and legs fully extended
    -feet knees together throughout
    -neutral head position
    -when rocking create uniform action front to back (equal lift from upper/lower 1/2)
    -when performing arch up or hold, rise off ground as much as possible maintaining good position

  • Box backsquat 5x5 Strength

    Box backsquat 5x5 (5s hold) / 3min

    Go heavy!

  • DEADLIFT 1X3 Strength

    Deadlift (maastaveto) 1x3
    95-110%

  • Core is cure Workout

    3 rounds, for quality:

    6 strict toes to bar
    6 inch warm
    20 some rotation move
    10 v-ups with barbell

  • Back squat volym Strength

    Back squat 10-10-Amrap
    +
    Clean pull 5x2

  • Rive + jerk 2+2 Strength

    Maastaveto, hang squat clean, squat clean,
    Push jerk ja split jerk 60-65% max rp1
    E2MOM x 6 kierrosta

  • Saturday Accessory and Cool down Workout

    Accessory Work
    3 sets
    30-40m double kb front rack carrying @16/24kg's
    30-40m farmers carrying with 24/32kg's
    30-40m light weight sledge push (kuopaseva askellus, kantapohjalta päkiälle painonsiirto ja
    mahdollisimman pitkällä askeleella että saadaan takareidet ja pakarat töihin)
    rest 2-3 min

    Cool down
    2-3 min light cardio
    1-2 min banded bully each side
    1-2 min forearms streching (each side)
    1-2 min hip flexor streching (each side)

  • Kotitreeni WOD Workout

    WOD
    4rds
    1min. air squat
    30s rest
    1min. box step up
    30s rest
    1min. tuck crunch/sit up
    30s rest
    1min. DU/SU/jump over line
    30s rest