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

  • OPTIONAL ACCESSORY Workout

    2-4rounds:
    5 high box jump
    10 GHD hip extension
    15 banded pull apart

  • 19.10.2023 Workout

    EILINEN tai

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

  • Upper body bodybuilding Strength

    A: Bench Press 5rm+2x5@90%
    B: Strict pull ups 3set
    C: Seated machine Shoulder press 3set
    D: Supinated narrow grip lat pull downs 3x10
    E: Triceps extensions 3set varierat grepp
    F: DB biceps curls dropset x3

  • Mave Strength

    Nousevilla painoilla

  • Front squat Strength

    Fs 10-8-6-6

  • Day 1 Olympic Weightlifting Strength

    Snatch pulls
    4 x 3 @ 100% of 1RM snatch

    Yo-Yo snatch - 5 x 2 starting @ 70%, build over the sets if it feels good

    Tempo front squat
    5 x 4 - 3 seconds on the way down, 3 seconds on the way up @ 50% of 1RM front squat

    Accessories
    DB walking lunges 3 x 16 (8 each leg) @ 8RPE
    Leg extension 3 x 12 @ 8RPE
    Hamstring curl 3 x 12 @ 8RPE
    3 x 1 min plank holds

  • Endurance WOD Workout

    5 rounds:
    800 m run
    14 box step overs with med ball 24/20”
    10 HSPU
    30 s rest

  • 9.3.2023 Workout

    EILINEN tai

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

  • MAYFLY PRO TRACK Workout

    A,
    Good Morning 5-5-3-3-3

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

    B,
    Every 1 min for 10 mins, alternating between:
    10 Clusters, 43/30kg
    1x [ 5 Ring Muscle-ups + 30 Double Unders ]

    C,
    3 rounds for quality of:
    Bottoms-up Kettlebell Carry, pick load, L 7,5m/R 7,5m
    5 L/5 R Side Plank Reach Throughs

  • Pull Workout

    A1: Ring pull ups pronated 2xMax
    A1: Elevated SL calf raises 2x10/ben
    B1: Ring chin ups Supinated 2xMax
    B2: Elevated SL calf raises 2x10/ben
    C: RKB swing 10x15