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

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 1x1

    Use the heaviest weight you can for the set.
    20 min to build up to a max for the day.

    B,
    As many reps/distance as possible in 18 mins of:
    Run, 3 mins
    Bike Calorie, 3 mins
    Ski Erg Calorie, 3 mins
    Run, 2 mins
    Bike Calorie, 2 mins
    Ski Erg Calorie, 2 mins
    Run, 1 min
    Bike Calorie, 1 min
    Ski Erg Calorie, 1 min

    C,
    Every 1 min for 10 mins, alternating between:
    5 Strict Muscle-ups
    10 Strict Handstand Push-ups

  • Weightlifting Workout

    A:Power snatch + double squat snatch 3x3
    B: Squat clean+ low hang squat clean+ spilt jerk 3x3
    C: Clean pull max.

  • FUNCTIONAL 8.8.2022 Workout

    4 Rounds for time:

    300m run
    20 DB/KB hang clean & jerk (alternating)
    10 box jump

    -time cap 18 min-

  • Day 3 Olympic Weightlifting Workout

    Clean
    6 x 2 @ 65% of max clean

    Snatch high pull
    5 x 2 @ 80% of max snatch

    Push press
    5 x 1 @ 60% of max push press

    Optional accessories
    Giant set x 3
    10 RDL’S
    10 banded hamstring curls
    10 calf raises
    10 BW lunges

  • FUNCTIONAL 8.8.2022 Workout

    EMOM 15
    1. 8-12 pull up/ ring row
    2. 8-12 push up
    3. 6-8/ 6-8 shrimp squat/ pistol squat

  • EXTRA STRENGTH (open gym) Workout

    Warm up

    A) 4-6min easy erg
    + mobility (if needed)

    B) Warm up sets for front squat
    4x3-5 (increasing weights)

    Workout

    A) Front squat
    5x4 @77%+
    Rest 3min
    Start with 77% 1RM and work up in sets if feeling good or stay with the same weight.

    B) 3 rounds
    6-8 strict chest to bar chin-up
    8-8 double DB press
    2min rest

    C) 3 rounds for quality
    30-60s wall sit hold
    10-15 seated DB press
    10-15 DB lateral raises

  • 18.4.2025 HS Holds Workout

    Handstand holds

    Handstand circuit – 2 rounds of:
    8 Prone PPT pulses & hold last rep (5-sec)
    5 Plank PPT pulses & hold last rep (5-sec)
    0:20-0:30 Sideways wall handstand
    0:20-0:30 Single-leg handstand flutters
    (Rest as needed b/t exercises)

    – Rest 1:00-2:00 between rounds –

  • Strength Strength

    Push Press
    Build to a heavy double in 5 sets. Rest 2:00
    - Sets of 5,4,3,2,2
    Option: 5 x 5 practice at moderate weight.

  • Kettlebell Workout

    Emom 40’
    1 min: 15 Russian Swing @24/16
    2 min: 20 Deadlift @24/16
    3 min: 12 Goblet Squat @24/16
    4 min: 20 Sit-Up
    5 min: 50 sec Plank

    AfterParty
    50 m Plank Lateral Crawl

  • 7.1.2023 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