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

  • CF Seppä - Team WOD 13.3 Workout

    Team WOD
    2/3 person teams.

    AMRAP 7
    “Meter race”
    30m dual Db carry + 3 devils press + 10m carry.
    2x 15/10kg.
    -3min rest-
    AMRAP 7
    “Them lungs”
    Death by calories. Use 3 bikes. Every person must add one calorie.
    Change the order if needed.
    -3min rest-
    “Power cindy”
    AMRAP 7
    3 Pull ups
    6 Push ups

    9 Air squats

    12 Box jumps
    9 Power cleans 35/25
    6 Burpee over bar

  • GYMNASTIC SKILL Workout

    Kipping Ring Muscle Up
    Kipping Ring Dip

  • CF Seppä - Team WOD 13.3 Workout

    Team WOD
    2/3 person teams.

    AMRAP 7
    “Meter race”
    30m dual Db carry + 3 devils press + 10m carry.
    2x 15/10kg.
    -3min rest-
    AMRAP 7
    “Them lungs”
    Death by calories. Use 3 bikes. Every person must add one calorie.
    Change the order if needed.
    -3min rest-
    “Power cindy”
    AMRAP 7
    3 Pull ups
    6 Push ups

    9 Air squats

    12 Box jumps
    9 Power cleans 35/25
    6 Burpee over bar

  • CF Seppä - Team WOD 21.1 Workout

    Teams of 3

    4 X 6 minute amrap. 2 min. rest in transition.

    50 KB hang squat cleans 20/12
    50 T2B
    AMRAP of box jumps

    Sandbag ground to shoulder 50/30
    + Farmers hold 2 x 32/16

    5-5-5, 10-10-10, 15-15-15...
    Synchro deadlift
    Synchro hang power clean
    Synchro front squat

    Echo row
    2+2, 4+4, 6+6

  • MAYFLY PRO TRACK Workout

    A,
    Hang Snatch 1-1-1-1-1

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

    Find your heaviest ""perfect"" set of 1.
    Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 4 mins for 28 mins do:
    Run, 400 m
    12 Pull-ups
    8 Hang Power Cleans, 70/47kg

    C,
    3 rounds for quality of:
    10 Scap Pull-ups
    15 Band Pull Aparts
    Hollow Hold, 20 secs

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    50/40 Bike Calories
    100 Alternating Dumbbell Snatches, 22,5/15kg
    50 Burpee Box Jumps, 60/50cm

    Goal
    Sub 17 mins

    B,
    For quality:
    50 Mini Band Press
    50 Banded Hip Thrusts
    35 Banded Single Arm Lat Pull Downs

    Complete the following in as few sets as possible.

    Try using a red or blue band for all movements.

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Muscle & Power, YV2 Strength

    Bent over barbell row (hands supinated) 15-12-10-8 reps

  • WEIGHTLIFTING Workout

    1. Muscle clean + front squat + push press + split jerk
      5 x 2+2+2+2
      rest 90s

    2. Clean + low hang clean + split jerk
      6 x 1+2+2
      rest 2min

    3. Clean pull + low hang clean pull
      5 x 1+3
      rest 2min

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then
    1:00 easy -> :30 moderate
    1:00 easy -> :30 moderate / fast
    1:00 easy -> :30 fast

    rest 3-5 minutes and start WORKOUT