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

  • Home workout 230520 Workout

    Running

    3-5x
    5min Light tempo
    4min Moderate tempo
    3min Hard tempo

  • Aerobic work + accessory Workout

    65 min

    1.Aerobic work
    For 50 min: 2 min run/1 min walk
    7.75 km, 6.34 min/km
    HR 134/164

    2.Accessory
    Accumulate 30/side of 90-90 Hip rotations
    - Rest as needed
    Accumulate 30+30 Quadruped thoracic rotations
    - Rest as needed
    2-3 min/side of Pigeon stretch
    - Rest as needed
    2 min of Forward fold

  • Snatch Pull Strength

    5 sets:
    3 Snatch Pull On Riser
    - Build by feel, but over 100% 1RM Snatch
    - Rest as needed

  • Home workout 010520 Workout

    Running

    6-10x
    3min Hard Tempo
    2min Recovery Tempo

  • Vähemmän tylsää peekoota Workout

    60min

    -30cal AB
    -30cal ski
    -12 t2b
    -30cal row
    -20 DU

  • Chin ups 3 x max reps Strength

    3 sets of max reps Chin ups
    Rest as needed in between

  • Thursday 14.4.22 Workout

    Palauttelupäivä, tee mitä tuntuu viisaalle.

  • MAYFLY PRO TRACK Workout

    A,
    1 Front Squat, pick load

    Every 1 min for 10 mins.

    Use 90% 1RM or higher for all sets.

    B,
    Complete as many rounds as possible in 30 mins of:
    Echo Bike, 1 km
    15 No Push-up Burpee + Squats
    L-Sit, 15 secs
    Echo Bike, 1 km
    14 Alternating Single Arm Kettlebell Swings, 24/16kg
    5 Strict Toes-to-bars

    Complete at a RPE of 7/10.

    C,
    For quality:
    3x5 L/5 R Eccentric Pigeon Squats
    Lying Leg Crossover Static Hold, L 1:30/R 1:30
    3x6 Eccentric Dumbbell Pull Overs, pick load
    Pec Stretch, 1:30
    Roll/Smash Calves, L 1:30/R 1:30

    Eccentric Pigeon Squats- 3-5 secs lowering
    Eccentric Dumbbell Pull Overs- 6 secs lowering

  • Hard routine Workout

    135 min
    Warm up for 20 min

    1.WL
    Every 2 min for 7 lifts:
    40 Double unders
    3 Snatch @ 75-80 % - 41.5 kg
    - Round times 1.15-1.12

    2.Metcon
    Every minute on the minute for 32 minutes:
    1) 15 cal row > 14
    2) 12-15 Kipping HSPU > 8 abmat
    3) 10 Burpee box jumps
    4) Rest
    - HR 167/177

    3.Strength accessory
    A. 4 sets:
    TE Wide grip pull ups - 10 8 7 7
    TE Deficit push up - 13 12 10 9 (15 kg plates)

    B. Accumulate 30 Strict leg raises on stall bars
    - 8 8 7 7

    C. Sorenson hold
    - 3x30 s.

  • Kom igång 11 Strength

    A: Back squat 3x5
    B: snatch DL + hang pull + pull x5
    C: 4 rounds
    500m row
    2min rest
    Between each row 10burpees