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

  • Medium Strength

    A: Burpee squat jumps 8x3
    B: Power clean 3-3-3-2-2-1
    C: Leg press 3set
    D: bench press 3x5
    E: SA seated rows 3set/arm
    F: Biceps curls 3set
    G: DB shoulder flys 1xMax

  • Killing bee Workout

    21-15-9
    Kb swing
    Burbee

  • 11.3.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • BikeErg 5x3000m Workout

    BikeErg

    5x3000m, Rest 1min/round

    Bike the last 500m of every round standing at damper 10.

  • Push jerk 3x2 Strength

    Push jerk 3x2

  • 1 Front squat + 2 Back squats Workout

    3 heavy sets

  • BB arme, ben og skuldre Workout

    Chin ups
    push-ups
    Lateral raises

    Bulgarians
    Curls, in front
    Hammers

    Neutral grip pullups
    Wide pushups
    Upright row

  • MAYFLY PRO TRACK Workout

    A,
    2 Power Clean & Jerks, pick load

    Every 1 min for 10 mins.

    65-75% 1RM OR Add 2,5.5kg from last weeks lift

    B,
    Complete as many rounds as possible in 20 mins of:
    10 R Single Arm Kettlebell Snatches,24/16kg
    10 R Single Leg Front Rack Box Step-ups,
    5 R ¼ Turkish Get-ups,
    20/17 Ski Erg Calories
    10 L Single Arm Kettlebell Snatches,
    10 L Single Leg Front Rack Box Step-ups,
    5 L ¼ Turkish Get-ups,
    20/17 Ski Erg Calories

    Complete at RPE 6-7 out of 10 (60-70% effort).

    C,
    For quality:
    Handstand Hold, 1:30
    3x 5 Wall Walks
    3x See-Saw Plank, 20 secs

    Handstand Hold- accumulate the total time

  • Weighted chin up 1RM Strength

    Chin up 1 RM
    Tried but missed 30 kg

  • MAYFLY PRO TRACK Workout

    A,
    Pause Bench Press 3-3-3

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

    3 sec hold at the bottom of each rep.

    B,
    For time:
    30 Clean & Jerks, 61/43kg

    "Benchmark Friday ish"

    Goal: Be smart and choose and intensity right for you today

    C,
    For quality:
    Outdoor Activity, 20 mins

    20 min Low Intensity Outdoor Activity or Walk