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

  • Mukavaa sykettä Workout

    4 rounds for time:

    30 du
    20 cal ergo
    10 weighted box over (double dumbbel)
    20 russian twist

  • AB - 3 Workout

    For max calories:
    3 minutes of Assault Bike

    This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

  • Saturday Extra Workout

    1) Clean pull + squat clean 40-50-60-70-80-90 kg technique

    2) 6 rounds: 5 negative hspu + 50 DU

    3) 6 rounds:
    10 box over jump
    10 cal row
    10 abmat
    IGYG rundit ja vauhdilla.

  • 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