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

  • RestDay! Workout

    Pieksäjäiset :)

  • GG Chat Workout

    10-9-8-7-6-5-4-3-2-1
    Row
    Burbee over rower
    Back squat @80kg
    Power Snatch @45kg

  • Clean & Jerk Strength

    500m row
    1x 5 of each movement
    high hang high pull
    high hang muscle clean
    no feet clean pull under
    no feet high hang clean
    press in split
    dip&drive
    clean & jerk

    Spend 20 min for
    find your 1 rep technical max for
    squat clean & split jerk
    mark 3 of your best lifts

  • Day 2 Gymnastics Workout

    Beat swings/hollow & arch - 3 sets of 10

    5 minutes to establish Max unbroken toes to bar, knees to elbows or knee raises

    WOD Interference training
    4 rounds for time
    12/16 cals on the erg
    75 dubs
    60% of max set of TTB/K2E/KR, option to swap for Toes to rig or V-ups (I.e if I get 20 UB TTB I will do 12 per round)

    Core EMOM to finish
    6 minutes in total
    1. Plank hold – 45 secs
    2. Laying leg raises – 45 secs

  • 14.9.2022 Basic Workout

    EMOM 30

    Minute 1 - 2 : Row Calorie
    Minute 3 : Rest
    Minute 4 - 5 : Bike Calorie
    Minute 6 : Rest

    Result is total calories

  • Half Hell ride Workout

    ”Half Hellride”
    60 cal airbike
    every minute 5 burpees.

  • 22.7.2021 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai
    - 30 min palauttava hölkkä sekä venyttelyt

  • "Shazam" Workout

    5 rounds for time:
    400m Run
    35 DU
    10-8-6-4-2 Snatches
    Weights:
    Rounds 1-2: 50/35kg
    Rounds 3-4: 55/38kg
    Round 5: 60/42kg

    Scaled: 60-68-75% of 1RM Snatch

  • MAYFLY PRO TRACK Workout

    A,
    7 rounds for quality of:
    Monostructural Cardio, 3 mins
    2 Push Press, pick load

    Monostructural Cardio- Bike or Row at RPE 7/10
    Push Press- 85%+ 1RM

    B,
    3 rounds, each round for time, of:
    10 Strict Pull-ups
    20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
    30/25 Bike Calories
    Farmer Carry, 24/16kg, 30m
    150 Double Unders

    Rest 2 mins between each round.

    Goal
    Consistent effort on all rounds and sub 7 mins each round.

    C,
    Stretch:
    Pec Stretch
    :60-90 sec

    Couch Stretch
    2 min/side

    Banded Lat Stretch
    :60 sec/side

    Adductor Stretch
    :90 sec

  • Sunday Rest Day Workout

    Take some time for family, prep your food for the next week if thats what you usually do, make a plan when you practise and stuck with the plan!