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

  • Superkids 10-13 v taito Workout

    3 x 3-o rinnalleveto
    3 x 2-o rinnalleveto
    5 x 1 x rinnalleveto + 3 x saksityöntö

  • "Side Effects" Workout

    5 Rounds For Time:
    5 Deadlifts 110/75kg
    20 Double Dumbbell 1-Arm Push Press 22,5/15kg
    20/15 Calorie Assault Bike/ 30/24 Calorie Row

  • Scrappy Workout

    Pre-WOD:
    Work up to heavy set of 2 touch and go Power Cleans

    WOD - OTMEM/10 Minutes
    -2 Power Cleans @ 80% 1RM
    -3 Muscle Ups (Round 1: 6 Pull Ups; Round 2: 6 Ring Dips, etc)
    -4 HSPU

    Post WOD:
    Tabata Sit Ups

    Got to minute 6 on the OTMEM and then lost traction kicking it into a AMRAP workout.

    Watching regionals this weekend, doing some internal searching ... my goal is to refocus on hitting it hard and remembering my "why". Remember why I am in there and to push myself beyond what I "think I can".

  • Week 04 - Deload Workout

    This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

  • Superkids 10-13v taito Strength

    Etukyykky 3 x 6

  • MAYFLY PRO TRACK Workout

    A,
    2 Sumo Deadlifts, pick load

    Every 1 min for 10 mins.

    Complete with bands OR chains. Use 50% of your 1RM deadlift and focus on speed.

    B,
    3 rounds for quality of:
    Reverse Sled Drag, pick load 30m
    Wall Sit, 30 secs
    Rest 1:30

    C,
    2 Bench Press, pick load

    Every 1 min for 10 mins.

    Complete with bands OR chains. Use 50% of your 1RM and focus on speed.

    D,
    3 rounds for quality of:
    Hand Over Hand Sled Pull, pick load 15m
    Freestanding Handstand Hold, 20 secs
    Rest 1:30

    E,
    For quality:
    Banded Plank Hold, 3x 45 secs
    3x10 L/10 R Crossbody Dumbbell Deadlifts, pick load

  • MAYFLY PRO TRACK Workout

    A,
    For quality
    800m jog
    30 medball clean @9/6kg
    20 push up
    10 T2b
    800m jog
    30 wall squats
    20 plank shoulder taps
    10/10 split stance goblet good mornings@24/16kg
    800m jog
    30 walking lunges
    20 strict pull ups
    10 goblet kang squats @24/16kg

    B,
    10 mins foam rolling

  • Warm up and strength Workout

    2 rounds

    bear walk length of gym
    10/7 push ups
    10 cal bike or row
    10 hollow rocks

    Core strength
    EMOM x 12
    Min 1: 15 weighted sit ups 20/14
    Min 2: 0:45 plank hold

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • Toes to bars Workout

    1min test
    +
    40% of max reps
    40% of max reps
    50% of max reps
    Max effort
    30% of max reps

    Rest 1min between sets

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