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

  • Strict Press Strength

    Build to a Heavy Single

  • RestDay! Workout

    RestDay!

  • Warm up Workout

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 3-10, using heaviest weight per set
    Bulgarian Split Squat 20-20, using heaviest weight per set
    Hack Squat 1x20, using heaviest weight for the set
    Bench Press 3-10, using heaviest weight per set
    Skull Crusher 15-15, using heaviest weight per set
    Close Grip Chin-up 10-10, using heaviest weight per set

    Bulgarian Split Squats- 2x10 L/10 R

    Build up to a heavy set of 3 than back off to a heavy set of 10 for the front squat and bench press.

    B,
    For time:
    50/45 Ski Erg Calories
    50/45 Bike Calories
    50/45 Row Calories

    Goal: sub 10 mins

    C,
    3 rounds for quality of:
    100 Single Unders
    Double Kettlebell Front Rack Carry, pick load, 30m
    20 GHD Paddles @20/15kg
    Farmers Carry, pick load 30m
    20 Russian Twists, pick load

  • OPTIONAL, Easy endurance work Workout

    5-4-3-2-1min

    1) bike
    2) row
    3) ski
    4) echo

    Total 60min, target hr zone 2

  • Saturday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with just bodyweight
    15 hip bridges
    10+10 birddogs
    5 dynamic squat streches
    10+10 plate windmill @5kg
    Then Workout warm Up
    2 rounds
    1:30 ski erg (increase pace each round)
    20m bear crawl
    10m lunge + torso rotation
    10m inch worm
    10m toe touch walk
    10 scap pull ups + 5 kip to swings
    10 ring row
    10 barbell stoh

  • MAYFLY PRO TRACK Workout

    A,
    Back squat cycle 4 week 2
    1x3@70%
    1x3@80%
    1x3+AMRAP@90%

    B,
    Snatch Balance 3-3-3-3

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

    C,
    Tempo Snatch Grip Deadlift 2-2-2-2

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

    4 sec pull from floor to standing position.

    D,
    For time:
    100 Dumbbell Box Step Overs @17,5/12,5kg

    Every 1 min complete:
    3 Dumbbell Power Clean & Jerks@17,5/12,5kg

    Goal: sub 15 mins

    E,
    Every 1 min for 12 mins, alternating between:
    10 Ring Walk Outs
    Ring Support, 20 secs + Bottom Ring Dip Hold, 20 secs
    10 Hip Extensions + 10 Ski Erg Calories

    Hip Extensions- add weight if able

  • 3.12.2023 Push press Strength

    8-8-8-8-8

    Go every 2:30

  • PTG TO 16.10.2025 klo 17 Workout

    LÄMMITTELY
    2 kierrosta - 1min
    1. Roikkuminen (lapavedot)
    2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
    3. Lantionnosto pallo jalkojen välissä
    4. T-kierrot
    5. Jefferson curl

    PLYOMETRINEN
    2 kierrosta - 30-40s./liike
    1. Pudotushyppy
    3. Päkijähypyt (vuorohypyt)
    4. Boksihyppy

    VOIMA
    Liikeparina
    3 x 6-8 suorin jaloin mave
    3 x 8-10/jalka yhden jalan kyykky eteen

    CIRCUIT
    2-3 x 40s./20s.
    1. Slam ball paiskaus
    2. Burpee hypyllä edeten
    3. Köydet
    4. Lankussa olkapääkosketukset

  • 28.11.2023 For time: Workout

    Buy in...
    30 wallballs

    3 rounds:
    7 burpees
    10 kb swings
    10 sit-ups

    Buy out...
    30 wallballs