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,
    Every 1 min for 22 mins, alternating between:
    7 Shuttle Runs, 20 m
    8 Shuttle Runs, 20 m
    8 Shuttle Runs, 20 m
    9 Shuttle Runs, 20 m
    9 Shuttle Runs, 20 m
    10 Shuttle Runs, 20 m
    10 Shuttle Runs, 20 m
    11 Shuttle Runs, 20 m
    11 Shuttle Runs, 20 m
    11 Shuttle Runs, 20 m
    12 Shuttle Runs, 20 m
    12 Shuttle Runs, 20 m
    13 Shuttle Runs, 20 m
    13 Shuttle Runs, 20 m
    13 Shuttle Runs, 20 m
    14 Shuttle Runs, 20 m
    14 Shuttle Runs, 20 m
    15 Shuttle Runs, 20 m
    15 Shuttle Runs, 20 m
    16 Shuttle Runs, 20 m
    16 Shuttle Runs, 20 m

    https://beeptestacademy.com/how-to-conduct-a-beep-test/

    B,
    3 rounds for quality of:
    Ring Support Hold, 10 secs
    5 Strict Ring Dips
    Bottom Ring Dip Hold, 10 secs
    5 Strict Ring Dips
    Rest 1:30

  • Leuka proge 1 Workout

    Hae toistomaximi raakoja leukoja.

    -Käytä kuminauhaa tarvittaessa

  • HULK Workout

  • 8/25/20 Workout

    Warm up
    2rds
    100m run
    20 mountain climbers
    10 single leg deadlift-no weight
    20 bicycles
    10 squat jumps

    WRK(24)
    WRK 2:00 REST 1:00 x8
    24 jump rope/heavy rope/double unders
    6 upright row/ring row/pull ups
    6 push ups w/shoulder tap

    Finisher
    50 double crunch
    1:00 chest opener

  • 31.5.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 21.6.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Farmers Only Workout

    AMRAP 30:00 with a partner:
    50 Russian Swings
    60 Meter Sled Push
    120 Meter Farmer Carry

    • Goal: Challenging effort, split all reps/metres evenly with your partner

  • Extra Credit 20-08-2022 Workout

    • Pigeon Pose - 60s each
    • Scorpion Stretch - 60s each
    • Lizard Pose - 60s each
    • Prayer Stretch - 60s
    • Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Restart Workout

    AMRAP 10

    1-10-1

    Deadlift 60/42,5
    Burpees

  • Johaan 3 Day Workout - Day 2 Workout

    Arm Rotation - 45 seconds
    Other Side - 45 seconds
    Push-ups 45 seconds
    Jumping jacks 45 seconds
    Jump rope 45 seconds
    Sumo squat 45 seconds
    Shoulder Tap - 45 seconds
    Plank - 45 seconds
    Handstand - 45 seconds
    High Knees - 45 seconds

    Repeat this set twice

    15 seconds break after each exercise

    Make sure to drink water after each set