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

  • EMOM 56min Workout

    1. Push ups (8-12)
    2. American swing @16kg (18)
    3. Ghd back extensions (9-10)
    4. Devils press 2x25lb DB (5)
    5. Front rack lunge steps 2x25lb DB (14-18 steps)
    6. Assault runner (total 1,6km, ~12km/h)
    7. Rest

  • Fournier Workout

    For time

    ♀ 75-lb. STO, 55-lb. SDHP
    ♂ 115-lb. STO, 85-lb. SDHP

    For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

  • Pull up strength Workout

    3 rounds:
    8 x bent over row (RPE 8 - 9)
    8 x one hand ring row (RPE 8 - 9)
    8 x bicep curl (RPE 8 - 9)

  • MAYFLY PRO TRACK Workout

    A,
    Lower Body Stretch
    2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
    2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
    2 x 10 Eccentric Calf Raises (5 sec lowering)

    Lower Body Strengthen
    2 x 10/side Tempo Split Squats (3 sec down/up)
    1 x 30 Banded Air Squats
    2 x 12/side Single Leg Glute Bridges

    Upper Body Stretch
    3 x 7 Eccentric Pull-ups (5 sec negative)
    2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
    Roll/Smash Upper Back, 2 mins

    Upper Body Strengthen
    2 x 10 Jefferson Curls, pick load
    2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
    50 Band Pull Aparts
    50 Banded High Pulls

  • Warm up Workout

    A.
    45s. Row/Bike - Walk out + Push up
    45s. Row/Bike - Spider Lunges w/ twist
    45s. Row/Bike - Kipping swings

  • 2/4/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    Optional(8)
    E.M.O.M 8-strength/core

    Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

    Odd-5 body saws

    WRK(27)
    WRK 7:00 REST 2:00 x3
    20 single arm dumbbell hang to overhead
    40 heavy jump rope/jump rope
    20 floor bridged tricep extension
    40 heavy jump rope/jump rope
    20 breakdancers
    40 heavy jump rope/jump rope
    200m run

    Finisher
    50 double crunch
    1:00 butterfly stretch

    See link for breakdancer demo and bodysaw

  • 1 Power clean + 1 Squat clean Workout

    Heavy of the day in 15min

    Jos toinen nostomuoto alkaa tökkiä, voit jatkaa toisella ykkösiä

  • Alt swing/wallball Workout

    12 rounds:
    30s KB swing / wall ball
    40s rest

    Alternate between swings and WBs every round
    Mark total reps

  • Conditioning Workout

    75 min
    Warm up for 20 min

    1.Metcon
    A. 5 x 200 m run, r. 60 s. between sets
    Times: 4.00 min/km

    Rest 5

    B. 10 x 500 m row, r. 60 s. between sets
    Times:
    2.05, 2.04, 2.03, 2.03, 2.02
    2.02, 2.01, 2.01, 1.59, 1.52
    Avg. 2.01.6

    2.Cool down
    10 min easy bike

  • TREENI 1 Workout

    4 X 20-M WALKING LUNGES / 2 MIN REST (BARBELL- BACKRACK)

    5 X 12 BENCH PRESS (2 X DB ) / 2 MIN REST

    4 X 12 STRICT CHIN-UP / 2 MIN REST
    (BANDED - SELLAINEN KUMINAUHA MILLÄ MENEE 12 PUTKEEN)

    3 X SUPERSETS FOR BURN:
    12 LATERAL RAISES (2 X DB)
    12 FRONTRAL RAISE
    - 2 MIN REST -

    3 X FOR BURN:
    20 BICEP CURL (2 X DB)
    15 CABLE TRICEP EXTENSION
    12 TRICEP BENCH DIPS
    - 1-2 MIN REST -