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

  • B. Open 20.3 Workout

    Workout 20.3 / Workout 18.4
    Diane:
    21-15-9 reps of:
    - Deadlifts,
    - Handstand push-ups
    ♀ 155 lb. ♂ 225 lb.
    Then,
    21-15-9 reps of:
    Deadlifts
    50-ft. handstand walk after each set
    ♀ 205 lb. ♂ 315 lb.
    Time cap: 9 minutes

  • Päivän treeni 5.7 Workout

    AMRAP 3x10

    AMRAP10 - core
    20 superman
    20 vatsarutistus
    20 kantakosketus puolelta toiselle
    20 lankussa kierrot

    AMRAP10 - yläkroppa
    10 rengassoutu
    10 punnerrus
    10 kulmasoutu
    10 hauiskääntö + pystypunnerrus

    AMRAP10 - alakroppa
    10 yhden jalan sjmv
    10 air squat
    10 stepperin/boksin ylitys
    10 lonkan koukistus

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 12-9-6

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

    RPE 8/10

    B,
    5 rounds for time of:
    Suitcase Lunge @24/16kg L 7,5m /R 7,5m
    25 Kettlebell Swings @24/16kg

    Goal: sub 12 mins

    C,
    For quality:
    3x6 Eccentric Stiff Legged Deadlifts, pick load

    Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular return

    Static Lying Leg Crossover Stretch
    :90 seconds/side

    Pigeon Pose
    :60-:90 seconds/side

  • MAYFLY PRO TRACK Workout

    A,
    1 Hang Squat Clean + 2 Front Squat + 1 Split Jerk 1-1-1-1-1

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

    5x(1+2+1)

    B,
    4 rounds for time of:
    21 Echo Bike Calories
    7 Bar Muscle-ups
    7 Hang Power Snatches @70/47kg

    Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

    Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

    C,
    Perfect Push-ups 5x8

    Rest as needed between sets.

    Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.

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

    Complete 2-3 rounds. Use 2.5kg plates or dumbbells.

  • Extra Credit 20-08-2023 Workout

    OPTIONAL COOL DOWN
    FOR QUALITY
    20-10-5-10-20
    Banded Lat Pushdowns
    Banded Upright Rows
    Banded Bicep Curls
    -Rest as Needed b/t Sets-

  • 4/2/20 Workout

    4/2/20
    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    PWR(12)
    4x6 db strict press

    WRK(20)
    WRK 3:00 REST 1:00 x5
    9 kettlebell swings
    6 push ups
    3 burpees

    Opt(12)
    1600m walk/run

    Finisher
    60 slow bicycles
    1:00 hamstring stretch

  • Burpees, Cleans and lunges Workout

    30 MIN AMRAP

    Use a single handed weight of your choice for the workout, like Dumbbell, kettlebell

    Alternate Hands as you want during the lunges

  • 7.11.2019 Sali Workout

    Eilinen/Lepo

  • 13.6.22 painonnosto Strength

    1.) Raaka Rinnalleveto +Työntö saksaamalla (työnnön pysäytyksellä) 5×1+3 korotellen
    2.) Raaka Rinnalleveto +Työntö saksaamalla 5×1+3 @75%
    3.) Takakyykky 5×4 @75% 1toisto pysäytyksellä
    4.) Vyö kyykky 3×10
    5.) Pallo takareisi juttu 3×10

  • A. Aerobic Threshold Intervals Workout

    On the 0: 30/25 Calorie Row
    On the 3: 25/20 Calorie Row
    On the 5: 20/15 Calorie Row

    On the 7: 30/25 Calorie Row
    On the 10: 25/20 Calorie Row
    On the 12: 20/15 Calorie Row

    On the 14: 30/25 Calorie Row
    On the 17: 25/20 Calorie Row
    On the 19: 20/15 Calorie Row