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

  • Metcon Workout

    12 Min AMRAP

    20 Black Banded Pull UPs
    20 Deadlift @105
    20 HSPU with 35
    20 Double DB Power Cleans @30

  • takakyykky ykkönen Strength

    Ota päivän ykkönen takakyykyssä

  • Hard routine + strength Strength

    145 min
    Warm up for 15 min

    1.Strength
    Pause front squat + Front squat
    Build to challening 1+2 for the day

    2.Metcon
    4 rounds, each for time:
    3 Bar muscle ups
    20 Cal row
    6 Burpees over rower
    3 Bar muscle ups
    - Rest 2 min between sets
    - Times: 3.08, 3.28, 3.03, 4.11

    3.Strength accessory
    A. Strict pull ups
    - 3 x 8

    B. 4 sets (from Friday):
    8-12 Narrow grip Bench press - 37.5 x 8, 10, 10, 11
    8-12 V-handle Lat pulldowns - 40 x 8 10 10 10

    C. 3 sets:
    6+6 sa. DB press - 30 lbs
    10+10 bicep curls - 20 lbs
    12 side lateral raises - 10 lbs

    D. Core
    Tabata hollow hold

  • 4.4.2021 Strength

    Bänkpress. 10x70kg 6x80kg, 3x100kg 3x110kg 1x120kg

  • Rest day Workout

    Rest day

    60 min massage

  • MAYFLY PRO TRACK Workout

    A,
    Box Squat 1x5

    Use the heaviest weight you can for the set.

    Find a heavy set of 5 for the day in 20 mins.

    B,
    Complete as many rounds as possible in 15 mins of:
    30/25 Row Calories
    5 Parallette Shoot Throughs
    10 Parallette Push-ups
    15 Goblet Squats @16/12kg

    Complete at an RPE of 7/10.

    Immediately into the next AMRAP...

    Complete as many rounds as possible in 15 mins of:
    30/25 Row Calories
    5 Strict Toes-to-bars
    10 Kettlebell Z Press @16/12kg
    15 Double Kettlebell Deadlifts @16/12kg

    Complete at an RPE of 7/10.

    C,
    For quality:
    3x6 Eccentric Kang Squats, pick load
    Adductor Stretch, 1:30
    Crab Walk, 1 min
    3x6 Eccentric Dumbbell Bench Press, pick load

    Eccentric Kang Squats- 6 secs lowering through the good morning squat, stand up directly out of the squat
    Eccentric Dumbbell Bench Press- 6 secs lowering, LIGHT weight

    D,
    3 rounds for quality of:
    10 Plate Front Raises, pick load
    10 Plate Bent Over Flies, pick load
    10 Plate External Rotations, pick load

    Use 2,5kg plates

  • Ulkowod 18.5. 2020 Workout

    AMRAP40 With parter:
    300m juoksu
    50 ilmakyykky, syncro
    50 punnerrus, jaettu
    300m
    50 askelkyykky, Syncro
    50 burbee, jaettu

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done

  • Clean 3x1 Strength

    Squat clean 3x1 @70-85%

  • Deadlift and burbees Workout

    100 Deadlift (85kg/60kg)
    Starting at 00:00
    Every minute
    5 bar facing burbee