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

  • Ring Muscle-ups Workout

    AMRAP 5:
    3 Unbroken Ring Muscle-ups

  • Angie Workout

    Jump pull ups 100
    Push ups 100
    Sit ups 100
    Air squats 100

  • WARM UP Workout

    5min Bike/Row/Ski/Run

    Then 2-3 rounds:
    10 Broad jumps
    5 OHS with barbell/pvc (slow
    tempo)
    10 Behind the neck press
    5 High box jumps (explosive!)
    15-30sec Handstand hold

    Squat flow with plate

  • Smolov W11 D1 Strength

    Back squat

    1 x 3
    1 x 3
    1 x 3
    5 x 5

  • Saturday Smash Workout

    Every 2,5 min for 16 rounds
    5 deadlift, 100/70kg
    10 lateral bar over burpee
    15 air squat

  • Extra Credit 05-06-2022 Workout

    Reverse Crunch 3 x 10. Rest 60s
    - Push lower back into floor
    +
    - Lizard Pose - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Bench and ski Workout

    100 bench presses for time (50/35kg)

    *Every time you break a set, do 20/10 cal ski erg

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 3-2-1-3-2-1

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

    B,
    Complete as many rounds as possible in 15 mins of:
    15 Deadlifts @43/30kg
    12 Back Squats
    9 Push Press
    9 Handstand Push-ups
    12 Pull-ups
    15 Box Jumps @60/50cm
    Goal:3+rounds

    C,
    Each for time:
    Row 1000 m
    Row 750 m
    Row 500 m
    Row 250 m

    Rest 1:1 between efforts.

  • Shoulder press week 3/18 Strength

    Week 3/18: 5/3/1
    Shoulder press
    • 3 reps at 60%
    • 3 reps at 70%
    • 3 reps at 80% of 1RM

  • ”Buddy” Workout

    AMRAP 30 kaverin kanssa

    20 kaverin yli hyppyä
    - toinen lankussa
    - kummatkin suorittaa 10 hyppyä

    20 kulmasoutua
    - kaveri painona: polvet koukussa helpompi ja jalat suorina haastavampi soutajalle
    - kummatkin suorittaa 10 kulmasoutua

    20 kyykkyhyppyä
    - toinen kyykkypidossa
    - kummatkin suorittaa 10 kyykkyhyppyä

    20 syncro burpeeta: toinen tekee selälle ja toinen vatsalle
    - kummatkin suorittaa sekä 10 burpeeta selälle että 10 burpeeta vatsalle

    20 jalkojen kosketusta lankussa
    - nosta kaverin kanssa saman puolen jalkaa, toinen voi rytmittää tahtia huutamalla kumpi jalka.

    10 punnerrusta + 10 maastavetoa
    - kaveri kottikärryasennossa
    - toistot suoritetaan vuorotellen
    - kummatkin suorittaa 5 punnerrusta ja 5 maastavetoa

    Hauskaa torstaita ja nauttikaa jumpasta 🤩💪🏼