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

  • Nanorosso 18.06.21 Workout

    27 21 15 9
    Deadlift 93kg
    Ttb
    Cal row

  • Kuntopiiri 18.6 Workout

    3 rounds for quality:

    6 strict hspu
    6 strict pull-up
    12 hr push-up
    12 toest to bar

  • 3 power clean 2 front squat 1 split jerk Strength

    Find your tn’go max weight of this complex.

  • MAYFLY PRO TRACK Workout

    A,
    Every 5 mins for 30 mins, alternating between:
    Run, 400 m + 15 USA Kettlebell Swings @24/16kg + 8 Pull-ups
    15 Wall Balls @9/6kg + 12/9 Ski Erg Calories + 6 Handstand Push-ups

    B,
    3 rounds for quality of:
    10 Scap Pull-ups
    7 L ¼ Turkish Get-ups, pick load
    10 Scap Push-ups
    7 R ¼ Turkish Get-ups, pick load
    10 L/10 R Diagonal Banded Pull Aparts

  • Gymnastics + strength Strength

    PM: 160 min
    Warm up for 20 min
    - 10 TTB
    - 13 m. HSW

    1.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 9x1 + 8x2 - 25 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 30

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 30

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 6 reps

    2.Push press
    A. 4 RM
    - Max 2 sets

    B. 5 sets:
    2 Push presses @ 4 RM - 52 kg
    8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
    - Rest as needed

    3.Core
    A. Accumulate 50 KB Side bends per side - 24 kg

  • Play dead Workout

  • 1600 m run Workout

    AM: 50 min
    Warm up for 30 min

    1 mile / 1600 m run for time
    Result: 6.15
    HR 177/188

    Cool down for 10 min

  • MAYFLY PRO TRACK Workout

    A,
    2 Banded Bench Press, pick load

    Every 1 min for 10 mins.

    Use 50% of your 1RM bench press and focus on SPEED each rep.

    B,
    For time:
    Sled Drag, 40/20kg 1 mi
    Farmers Carry, 24/16kg, 1 mi

    Teams of 2 complete the sled drag AND farmers carry. One person drags the sled while the other does the farmers carry. You can only drag the sled while your partner is doing the farmers carry and vice versa. Switch whenever and as often as you like.

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up 10 min

    1.HSW skill

    2.1 ¼ Front squat
    Build to challenging set of 3
    25 35 45 50 55 60

    3.Hang squat clean
    A. Build to heavy set of 5

    4.Strength
    A. 4 sets:
    Staggered stance KB RDL x 10+10 - 12 16 16 16 kg
    KB Front rack step up x 10 - 12 16 16 16 kg
    - Rest 60-90 s. between sets, alternate movements

    5.BFLY pull up
    - 30 reps

    6.Core
    - EMOM7: abs

  • 3 rounds for quality Workout

    20 cal bike
    40m front rack carry
    40m farmers walk
    Rest 2 min