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

  • For time Workout

    1500/1200 m Row
    1200m Run

    Rest 3 Minutes

    1000/800m Row

    800m Run

    Rest 3 Minutes

    500/400m Row
    400m Run

  • 5.8.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    PÄIVÄN TEKNIIKKAOSUUS n. 40min

    Tee vapaavalintaiset lämmöt

    --

    6 sec Slowly SN DROP & 2 sec PAUSE SQUAT Position - tasapaino koko jalalla, katse eteenpäin
    4x5@keppi pal 2-3min

    SN DROP On The Toes - lähtö päkiöiltä - räjähtää! Pohjassa 2 sec pause tarkista tasapaino, että koko jalalla - katse eteenpäin
    4x5@keppi pal 2-3min

    HIP MUSCLE SQUAT SN - hartiat&kyynärp. edellä kääntö kyykkyyn, tasap. koko jalalla, katse eteenpäin
    4x5@keppi pal 2-3 min

    Omaehtoiset verryttelyt / venyttelyt

  • 4.11.22 KUNTO Workout

    6x 4min Amrap, 2min rest between set
    Alternate A&B (3x both)

    A)
    13/10 cal bike
    20 plate ground to oh @20/15kg
    20 jumping lunges
    max reps v-ups

    B)
    13/10 cal bike
    20 kbs @20/16kg
    20 goblet squats @20/16kg
    max reps abmat sit ups

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 15 mins, alternating between:
    15/13 Row Calories + max rep Single Unders
    15 Russian Kettlebell Swings, 24/16kg + max rep Single Unders
    15 AbMat Sit-ups + max rep Single Unders

    Complete in teams of 3.

    B,
    For distance:
    Sled Drag: 1x 10 mins, pick load

    Use a moderate weight that allows for a steady march.

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    3x 6 L/6 R Eccentric Cossack Squats
    Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
    3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
    3x 6 Double Kettlebell Front Rack Box Squats, pick load

    Double Kettlebell Front Rack Box Squats- 3 secs down and up

    B,
    For quality:
    3x 6 Eccentric Dumbbell Roll Backs, pick load
    3x 6 L/6 R Side Plank Reach Throughs
    3x 6 Tempo Dumbbell Floor Press, pick load
    50 Plank Shoulder Taps

    Tempo Dumbbell Floor Press- 3 secs down and up
    Plank Shoulder Taps- accumulate the total reps

  • Bench press Strength

    8, 7, 6

  • MAYFLY PRO TRACK Workout

    A,
    2 Banded Deadlifts, pick load

    Every 1 min for 10 mins.

    40-45% 1RM Deadlift

    B,
    Every 1 min for 10 mins: Banded Bench Press
    2 Banded Bench Press, pick load

    Every 1 min for 10 mins.

    45-50% 1RM Bench Press

    C,
    4 rounds for quality of:
    5 Strict Toes-to-bars
    10 L/10 R Lateral Med Ball Toss, pick load
    15 Barbell Good Mornings

  • Endurance circuit Workout

    For sweat:
    800m run
    50 cal bike erg
    800m run
    50 cal ski erg
    800m run
    50 cal Echo bike
    800m run
    50 cal bike erg
    800m run
    50 cal ski erg

  • Day 2 Olympic Weightlifting Strength

    Snatch percentages
    2 reps @ 60%
    2 reps @ 70%
    1 rep @ 80%
    1 rep @ 85%

    Clean & jerk percentages
    2 reps @ 60%
    2 reps @ 70%
    1 rep @ 80%
    1 rep @ 85%

    Clean pulls percentages (of max clean)
    2 reps @ 90%
    2 reps @ 100%
    1 rep @ 105%
    1 rep @ 110%

    Back squat
    Build to a heavy 1 rep back squat at 8RPE then 3 back off sets at 80% of top single
    3 reps x 3 sets

  • OPTIONAL Workout

    2-3 rounds:

    3-10 strict pull up
    10+10 Db seated press
    10 snowangel