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

  • Strength Workout

    80 min

  • Beast Accessory Workout

    3-4 Sets:
    A. 60-90s Sorenson Hold
    B. 30-60s Plate Pinch
    C. 8-12 Single Legged RDL (Each Leg)

    *Repeat from 7.9.22
    *Aim To Beat Previous Scores  

  • Takakyykky Strength

    Viikko 1
    Varaa 3 sarjoja

    • Korota painoja siihen asti, että jaksaisit vielä 3 toistoa päälle. Pyri siihen, että viimeiset 5 sarjaa olisi samalla kuormalla tehtyjä

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Landmine twists
    2) Bird dogs
    3) Deadbugs
    4) Rest

  • Conditioning Workout

    In team of 2
    10 Rounds for time /YGIG/
    time cap: 40 min
    1-5 rnd:
    500 m Row
    40 Air squat
    30 KB USA swing@24/16kg
    right into
    6-10 rnd:
    500 m Row
    40 ABmat sit up
    30 KB SDLHP@24/16kg

  • Sunday Rest Day Workout

    Rest Day
    Take this day for relaxing and for
    doing something else that training.
    Spend time with the people who
    mean something to you and be the
    best version of yourself.

  • MAYFLY PRO TRACK Workout

    A,
    Press 1 Rep

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

    Find a 1RM for the day.

    B,
    Seated Dumbbell Strict Press 15-15

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

    C,
    JM Press 10-10

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

    D,
    Barbell Row 10-10

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

    Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

    E,
    5 rounds for time of:
    20/17 echo Bike Calories
    20 Med Ball Cleans @9/6kg
    20 Push Press @2x15/10kg

    Goal: Sub 20 min

    F,
    3 rounds for quality of:
    10 L/10 R Archers
    Reverse Plank, 20 secs
    10 L/10 R Landmine Muscle Snatches, pick load
    Starfish Side Plank, L 10 secs/R 10 secs

  • DEADLIFT Strength

    In 15 min find
    15 rep tech max for DL
    mark 3 of your heaviest sets

  • EasyWOD 22.12.2022 Workout

    Voima
    E3MOM, 4 rounds
    6 shoulder press (barbell)

    WOD
    8min amrap
    10 slam ball
    10 push press (barbell)
    10 sit up
    10 cal ergo

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats @2x32/24kg

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.