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

  • Woima live 16.4. klo. 10 Workout

    ”SLIDING IN TO THE WEEKEND” by Sonja

    EMOM 12
    5+5 sliding backward lunges
    5+5 sliding side lunges
    5+5 sliding crusty lunges
    10 boxiaskellus

    TABATA
    Burpees

  • Back squat 2x5 Strength

    Back squat 2x5

  • Conditioning Workout

    Every 5min x 4-5
    20/14 Cal Bike erg/Row (85% effort)
    8-12 Ring dip/ring push up V.0-1
    10-15 C2B Pull up/Pull up V.0-1
    5m-10m Seal walk
    RPE3-3.5

    Huom!
    Tavoite pystyä lisämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Treenin jälkeen pitää olla fiilis, että ois pystynyt tekemään vielä yhden kierroksen. Huomio liikkeiden toistoreservi!

  • MAYFLY PRO TRACK Workout

    A,
    6 rounds, 1 min per station, for max reps of:
    Row Calorie
    Burpee
    Double Under
    Rest 1 min

    Rotate immediately to the next station every 1 min,
    the clock does not stop or reset between stations.
    Goal
    Just get it done

    B,
    For quality:
    Handstand Hold, 1 min
    3x 10 Handstand Shoulder Taps
    Hollow Rock, 3x 20 secs
    Handstand Hold- accumulate the total time

  • Monday Warm up Workout

    Warm up
    With Air Bike OR ROWER
    3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
    then some band work for shoulders/glutes as we used to do.
    then

    3 rounds, starting with barbell and 3rd round with wod weights
    5 hang power cleans
    2 bar facing burpees
    5 front squats
    2 bar facing burpees
    5 STOH

  • Extra Credit 29-11-2020 Workout

    Resisted Nasal Breathing: 15 breaths.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Bench Press 7-7-7

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

    3 secs down and up.

    B,
    For time:
    1000 Weighted Box Step-ups, 20/15kg, 50cm

    In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

    C,
    3 rounds for quality of:
    Ring Support Hold, 20 secs
    Ring Dip Hold, 20 secs
    Double Kettlebell Overhead Hold, pick load, 20 secs

    Rest as needed between rounds.

  • Friday Warm up Workout

    Warm up
    30-40 band pull aparts
    5-10 push up to downdog
    5-10 dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10+10 plate halos
    15 GTOH with plate
    15 goblet squats
    25 plate hops
    5+5 plate windmill
    5+5 lunge elbow to floor strech + torso rotation

    skill/wod prep (practise Single arm OHS and DB Squat Snatch)

  • Intervals Workout

    6 rounds: 30s On / 30s Off

    1) row
    2) wallball
    3) c2bike
    4) DU

  • MAYFLY PRO TRACK Workout

    A,
    Pause Bench Press 7-7-7

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

    3 sec hold at the bottom of reach rep.

    B,
    3 rounds for time of:
    Run, 400 m
    21 Kettlebell USA Swings, 24/16kg
    12 Pull-ups

    Athlete Instructions
    Goal
    Sub 15 mins

    C,
    3 rounds for quality of:
    10 R Teapots, pick load
    Suitcase Carry, pick load, R 15m
    10 L Teapots, pick load
    Suitcase Carry, pick load, L 15m
    20 Crossbody Mountain Climbers
    Rest 2 mins