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

  • Mat Fraser Challenge “Just Hang On” Workout

    4 rounds; 2:30 on, 1 min off
    Calorie Row 30/22
    Toes to Bar 20
    Max Single DB Snatch 50/35

    Score is total number of DB snatches

  • For time Workout

    Run 1.2km
    Row 100/80 cal
    Run 1.2km
    Bike 100/80 cal
    Run 1.2km

    (Time cap: 35min.)

    OPTION 2.

    Run, Bike, Row
    Easy aerobic pace
    45-60min.

  • 17.3.2022 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    CORE TREENI 2-3 kierrosta,
    kesto n. 20-30min,
    työ 30s + lepo 30s,
    sarjojen välissä lepo 60s
    Tee alkuun valinnaiset lämmöt

    TAI
    Kevyt tekniikkatreeni n.60min
    Tee alkuun valinnaiset lämmöt

    CORE: väline pyyhe/kuminauha/keppi/tanko
    1. SUPERMAN
    2. CRUNCH
    3. THURSTER
    4. one leg BENT OVER reverse grip
    5. SIDE PLANK
    6. one leg BENT OVER reverse grip
    7. SIDE PLANK
    8. JUMPING JACK

    TEKNIIKKAA:
    HIT + HIT & HIGH PULL - clean grip
    2x1[6+6]@keppi, 3x1[6+6]@10/15kg tanko pal 2-3min

    HIT + HIT & HIGH PULL + HIT & LEG EXT. & HIGH PULL start position above knee - clean grip
    3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3min

    HIT & LEG EXT. & POWER CLEAN start position above knee - clean grip
    3x1[4+4+4]@keppi, 3x1[4+4+4]@10/15kg tanko pal 2-3min

    POWER CLEAN + CLEAN
    3x1[2+1]@nousu 40% pal 2min

  • EMILY IN PARIS Workout

  • Muscle & Power Strength

    Thruster 3 RM

  • Muscle & Power, YV2 Strength

    Pendlay row (pronated) 5x5 reps

  • 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

  • EasyWOD 23.6.2022 Workout

    Voima
    E3MOM, 4 rounds
    6-10 strict pull up
    -matala tanko

    WOD
    3 rounds 40s work/20s rest
    farmers walk w/2kb's
    Box step up
    bent over row (barbell)
    ski

  • 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.

  • 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