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,
    Romanian Deadlift 1x5

    Use the heaviest weight you can for the set.

    Build up to a heavy set of 5 in 15 mins.

    B,
    For time:
    21-18-15-12-9-6-3 reps of:
    Toes-to-bar
    Kettlebell Swing, 70/53 lbs
    -- then --
    84 Bike Erg Calories

    Goal: sub 17 mins

    C,
    For distance:
    Run: 1x 24 mins

    Complete as:
    3 mins- easy
    3 mins- moderate
    3 mins- hard
    5 mins- easy
    5 mins- moderate
    5 mins- hard

  • 16.4.2023 AMRAP15 Workout

    10 Box jumps
    10 burpee box jumps
    10 Pull ups
    40 Single unders

  • 7.2.2023 2-3 Zone Workout

    AMRAP 2-2-2-3

    15/12 Calorie Row
    9 Burpee Box jump Overs 24/20"
    Max toes to Bar

    Rest 1 minutes Between Rounds.

  • Warm up and strength Workout

    Tabata bike or row
    0:20 easy pace
    0:10 fast pace
    X 8

    Core strength
    EMOM x 12 (6 rounds)
    Min 1: 0:45 plank
    Min 2: 15 weighted sit ups 20/14

  • Mobility & CORE Workout

    shoulder & Th mobility

    3 rnds for quality
    5/5 band resisted book opener
    5/5 push up pos. one arm snow angel
    8/8 KB halo

    KB windmill 3x5/5

    3 rnds:
    8/8 mountain climber
    3/3 scorpion
    8/8 KB teapot

  • 23.1.2024 AMRAP10 Workout

    15 air squats
    30 medball russian twists
    20 reverse lunges
    20s hs hold

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for time of:
    7 Thrusters @61/43kg
    14 Assault Bike Calories
    21 Wall Balls @9/6kg
    63 Double Unders

    Goal: sub 12 mins

    B,
    For quality:
    3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
    3x6 Eccentric Kneeling Heels-to-Butts
    3x6 Tempo Banded Goblet Squats, pick load
    3x6 Eccentric Barbell Rows, pick load
    3x6 Eccentric Incline Dumbbell Flies, pick load
    3x6 Tempo Dumbbell Pull Overs, pick load

    Eccentric Bulgarian Split Squats- 6 secs lowering
    Eccentric Kneeling Heels-to-Butts- 6 secs lowering
    Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
    Eccentric Barbell Rows- 6 secs lowering
    Eccentric Incline Dumbbell Flies- 6 secs lowering
    Tempo Dumbbell Pull Overs- 6 secs down and up

  • Open 23.2 Workout

    👓🕶🥽🥼🦺👔👕👖

  • Intervals Workout

    4 Rounds:
    A) 30s T2B
    Rest 15s
    B) 30s KB swing @32/24kg
    Rest 15s
    C) 30s Thruster @42,5/30kg
    Rest 3min
    Liiku kovaa, mutta keskity hyvään liike tekniikkaan.

  • FUNCTIONAL 15.4.2023 Workout

    2 min ON, 30s. OFF (with a pair)

    2 rounds
    1. sled push (split anyhow)
    2. echo bike (both working at the same time)
    3. devil's press (split anyhow)
    4. row (both working at the same time)
    5. sandbag over shoulder (split anyhow)
    6. box step over (split anyhow)