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

  • Erg and man-makers Workout

    15 min

    • 30 sek erg @85%
    • 2/4/6/8/10…. Man makers 2x17.5kg DB

    Score is amount of man makers

  • Weighted chin up 1x3, 1x2, 1x4 Strength

    Weighted chin up 1x3, 1x2, 1x4

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 3-3-3-3

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

    B,
    For time:
    50 Dumbbell Burpee + Power Clean + Push Press @22,5/15kgx2

    Every 1 min (starting at 0:00) complete:
    3 Ring Muscle-ups

    Goal: sub 12 mins

    C,
    3 rounds for quality of:
    10 Strict Toes-to-bars
    10 Seated Barbell Good Mornings, pick load
    Barbell Back Rack Hold, pick load, 20 secs
    Rest 1:30

    7-10 Strict Toes-to-bars
    Seated Barbell Good Mornings- moderate load
    Barbell Back Rack Holds- heavy load, try close to your 1RM Back Squat

  • WOD 30/05/22 Workout

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 6-4-2

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

    RPE 8/10

    B,
    Bulgarian Split Squat 16-16-16, using heaviest weight per set
    Hack Squat 15-15, using heaviest weight per set

    Bulgarian Split Squats- 3x8 L/8 R

    C,
    “Fight gone bad”
    3 rounds, 1 min per station, for max reps of:
    Wall Ball @9/6kg
    Sumo Deadlift High-pull @34/25kg
    Box Jump@60cm
    Push Press @34/25kg
    Row Calorie
    Rest 1 min

    Rotate immediately to the next station every 1 min,
    the clock does not stop or reset between stations.

    Goal:
    Compare to previous score or set a new benchmark.

    D,
    For quality:
    3x6 L/6 R Eccentric Split Stance Deadlifts, pick load

    6 secs lowering and regular return each rep.

    +
    Couch Stretch:
    2 min/side

    Box Shoulder Stretch:
    :60-90sec

  • 30.5.22 painonnosto Strength

    1.) Etukyykky 3×3 @80-85%
    2.) Etukyykky +Työntö 3×2+1 @80-85%
    3.) Vauhti punnerrus 5×2 @80%

  • Seated shoulder press 7x5 Strength

    Seated shoulder press 7x5

  • 3 x 8 sivukyykky Strength

    liikeparina sivutaivutuksen kanssa.

  • 10.1.2025 Workout

    1) Weighted Pull-Up
    E3MOM X6

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Rep

    *Kolmosissa ja kakkosissa yhe toiston vara. Ykkösissä saa hakea maximin. Myötäote

    2) Squats

    Back Squat:

    2x10 @60 & 65kg
    2x8 @70 & 75kg

    Front Squat:

    2x5 @60kg
    2x5 @65kg

    Accessories

    A) 3X Superset:

    • 10-15 Romanian Deadlift (2xDB)
    • 1 Setti of reisiojennus (:D) (vedä melkeen failureen asti)

    *toivottavasti teillä oli tää laite siellä missä treenaatkaan huomenna.
    *Rest as needed

    B) 3 Rounds For Quality:

    • 20m Seal Walk (Slider tai plate jalkojen alle. Mieluiten nurmimatolla)
    • 20-30 DB SitUp
    • 30/30m KB Suitcase Carry (Heavyish)

    Seal Walk:

    DB SitUp:

    -

    Engine

    A) For 20min (PK Vauhti)
    - 15 Cal Row
    - 15 Cal Bike

    -Rest 5min-

    E3MOM Till Failure:

    *add 5cal to row each round.

  • Stopdeadlift 5 sets Strength

    Deadlift with pause 5 sets:
    1. 10
    2. 8
    3. 6
    4. 4
    5. 2