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

  • Yhden jalan maastaveto Strength

    Tee 1-2 lähestymissarjaa/jalka
    Työsarjojen välissä 60-90s. lepo

  • MAYFLY PRO TRACK Workout

    A,
    Block Clean & Jerk 1-1-1-1-1

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

    Use work up method.

    Find your heaviest "perfect" set of 1.

    Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Each for time:
    Row: 7x 500 m

    Rest 2 mins between efforts.
    Goal
    Strong and consistent effort across all intervals.

    C,
    Complete as many rounds as possible in 12 mins of:
    Kettlebell Front Rack Carry, 24/16kg, 60m
    Kettlebell Overhead Carry, 24/16kg, 30m
    Bottoms-up Kettlebell Carry, 16/12kg, 15m
    10 Kettlebell Push-ups

  • OPTIONAL ENDURANCE Workout

    WARM UP
    15-20min easy pace bike
    Then:
    EMOM x 40
    1) run
    2) ski
    3) bike
    4) 20-50 DU

    COOL DOWN
    10-20min easy pace bike
    (Steady pace / ave hr zone 2)

  • 26.8.2024 Workout Warmup ( Basic & Prep ) Workout

    5:00 Row @ increasing pace EMOM
    +
    2 Rounds
    10 Goblet squats
    5 Scapular pull-ups
    3 Pull to standing from the floor
    30 Speed rope steps
    +
    Build up to workout weight on thrusters
    * Practise a few reps on rope climb and few sets on DUs between thruster sets
    +
    2 Rounds
    4 Thrusters @ 43/30kg
    20 Double-unders
    1 Rope climb

    – Rest 0:30 between rounds –

  • OPEN 25.2 Workout

    TBA

  • 14.5.2024 Workout Warmup Workout

    3:00 Row @ easy
    2:00 SkiErg @ moderate
    1:00 Row @ hard
    +
    Build up to working weight for DB snatch
    * Practise burpee box jump overs between sets
    +
    Once through
    6 Burpee box jump overs
    9 (cal) Row
    12 DB Snatches, alt @ workout weight
    9 (cal) Air bike
    21 Air squats
    9 (cal) SkiErg

  • 4 x 8 goblet squat Strength

    Tehdään vuorotellen gorillasoudun kanssa. Lepää n. 30-60s., kun kummatkin liikkeet tehty.

  • Endurance WOD Workout

    8 sets for consistency (4 each):
    A. 15 med ball cleans 9/6 kg
    500/400 m row
    90 s rest

    B. 15 push ups
    30/24 cal bike or run
    90 s rest

  • 29.8.2024 Warmup ( Basic ) Workout

    800-1200m Jog @ easy pace
    +
    2 rounds
    5/side Half-kneeling hip rotations
    5/side Cossack squats, alt
    5 Table top raises
    10m A-skip/B-skip (both each round)
    +
    1000m Run broken down as follows
    100m Run @ build pace each round
    100m Run @ easy

  • 19.10.2025 Thrusters Strength

    5-3-2-2-2

    Go every 2:00