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

  • Power cleanx1/Emom12 Workout

    Same weight or build up

  • Beast Accessory Workout

    3-4 Sets:
    A. 8-12 Single Dumbbell Bench Press (Each Arm)
    B. 100ft. Single Arm Kettlebell Farmers Carry (Each Arm)
    C. 8-12 Banded Tricep Pushdowns

    *Repeat from 6.27.22 

  • 10 kierrosta + Maili 🏃🏃‍♀️ Workout

    10 Kierrosta

    20 Askelkyykky
    10 istumaannousu
    5 Paholaisen punnerrus yhdellä käsipainolla
    10 Kyykky
    20 Tuplaa tai 40 yksittäinen naruhyppy

    Heti 10 kierroksen jälkeen
    1 mailin juoksu

  • Woima Home Workout

    AMRAP 20:
    1 Dumbbell Deadlift
    10 Weighted Sit Ups
    15 Dumbbell-Facing Burpees

  • Back Squat Ladder Strength

    3 rounds: 4-3-2 with 90sec rest
    between sets and 3min rest
    between rounds. Add
    loading to each round.
    All rounds with RPE 4 to 4+

  • Active recovery option 1 Workout

    Each for time:
    Run 1000 m
    Run 900 m
    Run 800 m
    Run 700 m
    Run 600 m
    Run 500 m
    Run 400 m
    Run 300 m
    Run 200 m
    Run 100 m

    Rest 1 min between efforts.

    Athlete Instructions
    Athlete Notes
    The aim is to have your effort increase slightly as the distance decreases. You can complete the same workout on any Concept 2 machine. Just double the distance on the Bike Erg.

  • 2.5.2022 Basic Strength

    Shoulder Press

    1 x 3 x 70%
    1 x 3 x 80%
    1 x max x 90%

    Send off 3:00

  • Endurance WOD Workout

    8 rounds for consistency:
    8 DB burpees
    8 DB alternating box step ups
    16 sit ups
    250/200 m row
    60 s rest

  • MAYFLY PRO TRACK Workout

    A,
    Single Leg Romanian Deadlift 5-5-5-5-5

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

    B,
    2 rounds for max reps of:
    max rep Barbell Movements, 43/30kg, 5 mins
    max rep Bike Calories, 3 mins
    Rest 2 mins

    Constant Movement with a 43/30kg barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than :03 seconds. Get creative and have fun with this. You can make up your own complex beforehand or choose your own adventure as you go.

    C,
    3 rounds for quality of:
    5 ATYTs
    5 L/5 R Side Plank + External Rotations, pick load
    Plank-up, 20 secs

  • Muscle & Power, Joker Workout

    100 Pullups
    * When break, do 5 HSPU