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

  • Long Endurance Workout

    WARM UP

    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E3MOM x3-5 rounds
    1) bike
    2) row
    3) ski
    4) echo
    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Legday Strength

    A: Power clean 5x3
    B: Leg press 5x5
    C: SL knee extensions 1xMax
    D: Adductor exercise machine 1xMax
    E: STanding SL knee curls 1xMax
    F: Seated calf raises 3x12

  • 45s on / 45s off pull up & wall walk Workout

    45s on / 45s off:

    1. 80 Pull ups

    2. 30 wall walk

  • EASY: Group AMRAP Workout

    AMRAP20 in groups of 3, YGIG, divide reps evenly:
    30 power clean
    30 stoh
    30 box get up
    45 cal row
    -rest 1 min after each round-

    HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

  • Leg pump Strength

    A: Trap bar loaded jumps 6x3
    B: Power clean 3x3-1x2-1x1
    C: leg press Amrap @160kg
    D: Leg extensions 3set
    E: Leg curls 3x8
    F: Adductor exercise machine 1x Amrap

  • "Get Rowdy" Workout

    For time:
    24 WB 9/6kg
    14 Pull-ups
    20 WB
    10 Pull-ups
    16 WB
    6 Pull-ups
    - Goal: This is a sprint. Stay unbroken through all movements.

  • 4.3.2022 Workout

    For time:

    55 Deadfift 102,5/70kg
    55 Toes To Bar
    55 Box jumps Overs 24"/20"
    55 HSPU

  • MAYFLY PRO TRACK Workout

    A,
    1 Power Snatch, pick load

    Every 1 min for 15 mins.

    Power Snatch Wave:
    3 Rounds
    1 Rep OTM x 5 min
    -start at 65-75% of your 1 RM power snatch and increase 2,5-5kg each min. Reset to 65-75% at the start of each round.

    B,
    5 rounds, 30 secs per station, for max reps of:
    Echo Bike Calorie
    Rest 1 min
    Power Clean, 61/43kg
    Rest 1 min

    Rotate immediately to the next station every 30 secs,
    the clock does not stop or reset between stations.

    Goal
    Max Echo Bike calories and Power Clean reps.

    C,
    3 rounds for quality of:
    35 Seated Mini Band Leg Curls
    20 Band Tricep Extensions
    20 Band Bicep Curls
    Rest 1:30

  • 14min, jtm 1 x rinnalleveto + 1 x rinnalleveto riipista Strength

    14min, joka toisella minuutilla 1 x rinnalleveto + 1 x rinnalleveto riipusta.

  • Legslegslegs&arms Workout

    1. 6 x 4/6 BS (4-6-4-6-4-6)
    2. 3 x 12 Frontrack Lunge 3: EMOM5 - 6 rounds 25 Air Squat 20 cal Row/bike 15 Push-Up