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

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1x1

    Use the heaviest weight you can for the set.

    Find a 1RM for the day.

    B,
    Incline Dumbbell Press 15-15

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

    C,
    Close Grip Bench Press 10-10

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

    D,
    Banded Tricep Press Down 10-10

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

    E,
    Curl Grip Barbell Row 10-10

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

    F,
    For distance:
    Run, 3 mins
    Bike, 3 mins
    Ski Erg, 3 mins
    Run, 2 mins
    Bike, 2 mins
    Ski Erg, 2 mins
    Run, 1 min
    Bike, 1 min
    Ski Erg, 1 min

    Complete at RPE of 5/10.

  • Nanorosso 05.01.21A Workout

    For time
    12 ring mu
    12 squat snatch 35kg
    2' rest
    9 ring mu
    9 squat snatch 40kg
    2'rest
    6 ring mu
    6 squat snatch 45kg

  • WOD 25/07/22 Workout

  • Tisdag 28/7 2020 Workout

    8 rounds
    In 2min 30sec
    30/22 cal row
    Amrap Air squats
    Rest 2min 30sec

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    7 km
    HR 128/156
    6.29 min/km

  • 29.1.2021 Nuutti Workout

    3 RFT

    10 + 10 One arm OHS w/ KB 16kg
    30 Cal Echo Bike
    5 RMU

  • 1/25/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    15 crossbody crunch
    10 pik-n-grass

    WRK(24)
    WRK 10:00 REST 4:00 WRK 10:00
    10 burpees w/strict push up
    10 kettlebell swings
    10 jing jangs
    5 lungesters(lunge+lunge+squat+press=1)

    Finisher
    50 slow bicycles
    1:00 samson per

  • 3 parts Workout

    Conditioning A
    21-18-15-12-9-6-3:
    Kipping Handstand Pushups
    500m bike erg

    5-6min rest

    Conditioning B
    “2-2-2-3” Intervals Style
    35 Double Unders
    5 Lateral Dumbbell Burpees
    Max Devil’s Press (2x20kg)
    *Workout flow is as follows
    2 min amrap, 2 min rest 2 min amrap 2 min rest 2 min amrap 2 min rest 3 min amrap

    5-6min rest

    Conditioning C
    13-11-9-7:
    Double Kettlebell Deadlifts (2x24kg)
    After Each Set:
    15m Single Arm Overhead Walking Lunge (24kg)

  • 1.2.2021 Nuutti Strength

    Front Squat

    6 x 3 x 70%-75%

    2 sec. down. Fast Up!

  • Aerobic work Workout

    80 min
    Easy bike
    26 km
    20 km/h
    HR 107/135