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

  • CF-L1 fun nr 2 Workout

    8 min AMRAP
    20 medball clean
    20 situps

  • FUNCTIONAL Bodybuilding Workout

    A) 3 supersets of:
    -Double kettlebell pendlay row x 8-12 reps
    -Strict dip on boxes x 6-10 reps (sc: toe spotted dips)
    -rest 90-120 sec between sets-

    B) 3 trisets of:
    6 (weighted) strict pull-ups
    12 push-ups on dumbbells
    24 banded pull apart (orange band)
    -rest 90-120 sec between sets-

    C) Core work
    2-3 sets
    20-30 sec banded plank hold
    10/10 side V sit-ups

  • 20.3.25 Strength

    CLEAN

    1x4
    2x3
    2x2

    squat clean

    Every 2min

    • lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

    • Itsevarma aloitus

  • MOVEMENT Workout

    2min on / 15s off for 5 rounds:
    a) monostructural
    b) 3-5+3-5 windmill
    10-15 ring facepull
    20-40s wide plank
    c) monostructural
    d) mobility of coach's choice

    Monostructural = machines, run, jump rope, burpees, box step up...

    Rasittavuus: RPE 5-6 / zone 2 (HR 60-70% of HRmax)

  • Assault bike and a box Workout

    21/15/9 For time

  • PT Group TO 15.8. klo 18 Workout

    LÄMMITTELY
    - Cat - cow
    - LLA - liskokierto
    - AKK jalan yliviennillä - pakaravenytys
    - Lapojen lähennys 3 eri suuntaa
    - Toispolviseisonnassa käden työntö eteen ja avaus taakse
    - Seinäkyykky
    - Avaus + kierto toispolviseisonnassa
    - Lonkan kierrot toispolviseisonnassa

    CIRCUIT
    3 x 45s./20s.
    1. Etuheilautus
    2. Lankussa soutu kp
    3. Penkkipunnerrus kp
    4. Sivulankku + simpukka avaus O+V
    5. Sumomave kk

  • 7.10.24 Workout

    6 rounds:
    15 toes to rings
    12 db hang clean @2x22.5kg
    9 burpee
    6 hspu
    - rest 1min -

  • MAYFLY PRO TRACK Workout

    A,
    Box Squat 1x1

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

    B,
    5 rounds for time of:
    5 Back Squats, 125/84kg
    10 Dumbbell Floor Press, 32,5/22,5kg
    5 Ring Muscle-ups
    10 Toes-to-rings

    Goal
    Sub 18 mins

    C,
    3 rounds for quality of:
    Banded Plank Hold, 30 secs
    Arms Overhead Hip Hinge Hold, 20 secs
    L-Sit Hold, 10 secs
    Rest 2 mins

  • Bench Press 3-3-2-2-1-1 Strength

    Every 90 sec for 9 min (6 rounds):
    • 3-3-2-2-1-1 Bench Press
    • 3-3-2-2-1-1 Weighted Pull-ups
    In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round. Recommended percentages: 65-70-85-80-95-90% of 1RM

  • 10.12.2024 Workout warmup Workout

    Warm-up

    EMOM 6 @ increasing pace
    1) Air Bike
    2) SkiErg
    +
    2 Rounds
    10 Goblet squats (controlled tempo)
    10 Pike T-extensions
    8 Scapular push-ups
    5 Scapular pull-ups
    30 Speed rope skips
    +
    2 Rounds
    1 Active/passive shoulder extension (use a stick, each position 10-seconds)
    3 Strict pull-ups
    5 Tension swings (sponge/block between feet)
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    0:20-0:30 Wall facing flutters
    +
    Bar muscle-up drills – 1 or 2 Rounds (optional)
    3 Supine kipping pull-ups (hollow hold + hip snap)
    3 Single kipping pull-ups (focus on max hip thrust)
    3 Glide hip snaps to the bar
    3 Jumping bar muscle-ups with hip snaps (to work on timing)
    +
    @ workout weight
    30 Double-unders
    1 Handstand walk,7.62m
    3 Bar muscle-ups
    5 Strict handstand push-ups
    20 Double-unders
    5 Strict handstand push-ups
    7 Toes-to-bars
    10 Double-unders
    9 Box jump overs, 24/20”
    12 Wall balls