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

  • HYROX Workout

    In Pairs For Time:

    rest 2min

    • 100 WB (Split)

    rest 2min

    • 1000m Ski / Walking Lunge

    *rest 2min

    Accessories

    3-4 Rounds For Quality:

    • 10/10 Gorilla Row
    • 10-15 Lu Raise

  • 27.6.2023 lunges & 1-leg DL, front rack hold & row, burbee Workout

    Front Rack Step forward (and back) lunges

    4 x 12+12 reps @moderate load

    Go every 3:00

    3 rounds:

    10 single leg DL's w/ DB
    60s heavy KB's front rack hold

    *rest as needed between movements

    Running clock:

    0:00 - 03:00:
    row 500m (GO FAST!)
    03:00 - 10:00:
    EMOM7:
    5-8 burbee over rower

  • Kunto Workout

    Joka alkava 4min x 6
    Vaihdellen A ja B.

    A) 12 Cal Soutu + 10-15m Askelkyykky kävely + 8-10 Tankosoutu

    B) 10 Cal pyörä + 10-12 Käsipaino tempaus + 5-8 Burpee

  • Clean & Jerk Workout

    Build up to a light, technical set of

    Clean Pull + Power Clean + Split Jerk

  • Deadlift Strength

    4-6 Sets:
    5-6 Reps @ 65-70% 78KG - 84KG
     

    *6-8 Second Eccentric

  • 15.12.2022 Workout

    EILINEN tai

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

  • Extra Credit 24-08-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30/:30 Half Pigeon on Box
    :30 Box Prayer Stretch
    :30 SLOW Alt. Deadbugs
    -Rest as Needed b/t Sets-

  • Basic WOD Workout

    Clean technique
    *Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
    *Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

    WOD
    *With partner, You go I go
    *4 min each station, no rest between (total 16min)

    1. Max meters Sled push/pull
    2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
    3. Max cal Erg
    4. Max time Plank hold

  • MAYFLY PRO TRACK Workout

    A,
    Hang Snatch 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,
    Every 4 mins for 28 mins do:
    Run, 400 m
    12 Pull-ups
    8 Hang Power Cleans, 70/47kg

    C,
    3 rounds for quality of:
    10 Scap Pull-ups
    15 Band Pull Aparts
    Hollow Hold, 20 secs

  • EMOM5 Workout

    -5-8 kipping leg raise/ t2b