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,
    For time:
    10 Power Cleans @84/61kg
    20 Ring Push-ups
    40 Double Unders
    8 Power Cleans
    16 Ring Push-ups
    32 Double Unders
    6 Power Cleans
    12 Ring Push-ups
    24 Double Unders
    4 Power Cleans
    8 Ring Push-ups
    16 Double Unders
    2 Power Cleans
    4 Ring Push-ups
    8 Double Unders

    Goal: sub 9 min

    B,
    Endurance
    For distance:
    Sled Drag, 30 mins

    Weight = 30/20kg

  • Metcon strength Workout

    • For Time:
    BB Thrusters (40/30Kg) 21 reps
    BB Thrusters (60/40Kg) 15 reps
    BB Thrusters (80/55Kg) 9 reps

  • 18.5.2021 Workout

    EILINEN tai

    Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

    Kävelyä 5 min
    Hidasta juoksua 5 min + Reipasta juoksua 200 m
    Kävelyä 200 m + Kovaa juoksua 150 m
    Kävelyä 200 m + Spurtti 100 m
    Kävelyä 200 m + Reipas spurtti 50 m
    Kävelyä 200 m + Kova spurtti 30 m
    Kävelyä 200 m + Kova spurtti 30 m
    Hidasta juoksua 5 min
    Kävelyä 5 min

  • Weighted pull up Strength

    Weighted pull up
    - 3x10 + max reps BW
    - Last set 10 reps

  • AssaultBike cool down 10 min Workout

    Bike at avg above 300 cal

  • 24.8.2020 Masters SM Workout

    Tolpilta tai pukeilta:

    1/2 leveällä otteella VAPU + RaTy + työntö

    2 x (3+3+3) (55% Te), 2 x (2+2+2) (60% Te), 2 x (1+1+1) (65% te)

    Käsipainopenkki 4 x 10

    Hyvää huomenta hyppy 5 x 3, kevyt

    Kyykky 60 asteen kulmaan pumpaten

    3 x 20 (80-100& Te)

  • Взятия с виса Strength

    3*8 взятия на грудь с виса

  • 2000 meter row feat Cindy Workout

    Alternating until 2,000 meters:
    • 60 sec: Max Row (meters)
    • 90 sec: 1 Round of ”Cindy“

    For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Goal: 18 min.

  • olympic weightlifting Workout

    Skill
    Snatch pulls + Snatch and C&J
    HandStand Walk (got as good as to challenge a breakdancer!)

  • Cindy Workout

    5-10-15

    Pull-ups, Push-ups, air squats