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

  • 12.5.24 Perfo Workout

    5min flow
    20min lämppä

    25min
    3x
    15sek/jalka yhden jalan lunge hyppy. Takajalka penkillä
    Matalilla renkailla kääntö
    Tasajalkahyppy sivulle eli ilmassa käännytään 90astetta
    Rest 2min

    15min wod setup & lämppä

    Wod

    Tiiminä
    X-määrä PC ~70%1RM
    X-määrä wb
    X-db burbee cluster
    X-määrä Strict PU
    X-määrä V-ups

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats @2x32/24kg

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats, 70/53 lbs

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.

  • Endurance WOD Workout

    7 rounds for consistency:
    60 s row/bike/run/ski
    15 squats
    60 s row/bike/run/ski
    10 push ups
    60 s row/bike/run/ski
    5 strict pull ups
    1 min rest between rounds

  • Muscle & Power, YV2 Strength

    Barbell high pull 4x10 reps

  • Main site Saturday 240713 Workout

    For time

    • Ruck 5 miles
    • Run 6 miles

    ♀ 30 lb
    ♂ 45 lb

  • Extra Credit 21-05-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Foam Roll Lats
    MIN 2 - :45 Foam Roll Pecs
    MIN 3 - :45 Rebound Pose

    • Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!

  • Kettlebell Workout

    1.
    10-8-6-4-2
    Cossack Squat @16/24
    Goblet squat 3 sec paused at the bottom @16/24
    Rest: 20 sit-up

    2.
    Wod - stacking
    Russian swing @16/24
    Air Squat
    Alt Dead Snatch @16/24
    Jumping Lunges
    Push-Up

  • Gymnasty conditioning Workout

    Every 1 min for 16 mins, alternating between:
    12 Butterfly Pull Up (Unbroken)
    Handstand Walk, 8 m
    14 Alternating Pistols
    Rest 1 min

  • Keskiviikon Gymnastics Workout

    Raskas viikko

    Voima

    A1 Leuanveto 3/2/2/1/2 (RPE9)
    A1b Nordic Curl x 2 (RPE8)
    Tauko 3 min

    B1 FG-soutu 4x8 (RPE 8)
    B1b Takareisivaihdot 6 o/v
    Tauko 1-2 min

    C1 Yläpito x 12s
    C2 Kylkikeinunta x 10 o/v
    C3 Rengas etukippi x 10
    C4 Joustohyppy x 24
    C5 Hauiskääntö pallolla max