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

  • Play dead Workout

  • MAYFLY PRO TRACK Workout

    A,
    Every 5 mins for 30 mins, alternating between:
    Run, 400 m + 15 USA Kettlebell Swings @24/16kg + 8 Pull-ups
    15 Wall Balls @9/6kg + 12/9 Ski Erg Calories + 6 Handstand Push-ups

    B,
    3 rounds for quality of:
    10 Scap Pull-ups
    7 L ¼ Turkish Get-ups, pick load
    10 Scap Push-ups
    7 R ¼ Turkish Get-ups, pick load
    10 L/10 R Diagonal Banded Pull Aparts

  • EASY: KB EMOMs Workout

    EMOM12 w/ single kb:
    a) 6+8 + 6-8 staggered stance dl
    b) 6-8 + 6-8 bent over row
    c) 2-3 + 2-3 bottom up press
    d) rest

    -rest 2-

    EMOM12 w/ single kb:
    a) 6-8 + 6-8 s.a. russian kbs
    b) 6-8 + 6-8 glute bridge chest press
    c) 6-8 + 6-8 cross-body kbs
    d) rest

  • Gymnastics + conditioning Workout

    145 min

    1.SHSPU
    - Abmat + 10 kg plate - 6 reps
    - Abmat + 5 kg plate - 3 x 5 reps

    2.BMU
    - 2
    - 3
    - 4 x 5
    = 25

    3.Metcon
    A. 3 RFT:
    20 cal row
    16 pull up
    20 cal row
    6+6 KB snatch 16 kg

    Time: 16.00

    B. "Headspace"
    4 RFT:
    23 cal AB
    20 wall ball
    17 DB snatch 15 kg
    *EMOM 3 BBJO

    Time: 27.39

  • MAYFLY PRO TRACK Workout

    A,
    2 Banded Deadlifts, pick load

    Every 1 min for 10 mins.

    Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep.

    B,
    For quality:
    3x6 L/6 R Eccentric Bulgarian Split Squats
    Standing Hamstring Stretch, 1 min
    Kneeling Glute Stretch, L 1:30/R 1:30
    2x10 Tempo Squats, pick load
    200 Seated Banded Leg Curls
    Banded Lateral Walk, 2x L 15m/R 15m
    -- then --
    3x6 L/6 R Eccentric Dumbbell Pull Overs, pick load
    Pec Stretch, L 1:30/R 1:30
    Roll/Smash Upper Back, 2 mins
    2x10 Tempo Strict Press, pick load
    35 Ring Rows
    2x15 Rear Delt Raises, pick load

    Eccentric Bulgarian Split Squats- 6 secs negative and regular return
    Tempo Squats- 3 secs lowering and rising
    Eccentric Dumbbell Pull Overs- 6 secs negative and regular return
    Pec Stretch, 3 mins
    Roll/Smash Upper Back, 2 mins
    Tempo Strict Press- 3 secs rising and lowering

  • 20.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Aerobic work Workout

    45 min
    Aerobic work
    60 s. run/60 s. walk
    6.6. km

  • 40 strict pull-ups for time Workout

    *every time you break, perform 10 v-ups

  • Warm up Workout

    • 2-3min. Run/Row/Bike

    • 1x

    • 60s. Spider lunge w/ twist

    • 60s. Up/down dog

    • 60s. Shoulder rotations w/ stick

    • 2x
      6 Muscle snatch (Below knees)
      6 OHS
      6 Press behind neck

    • 2x
      3 position Power snatch
      3 position squat snatch
      Add weights...

    • 2x3 Tng Snatch

    • Mobility between rounds.

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM, then 3x2 @ same weight