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

  • MetCon Workout

    Amrap 40'

    . Push up x30
    . Front squat x20 (52kg)
    . Push press x20 (52kg)
    . GHD sit ups x30

  • Muscle & Power, CORE Workout

    E2MOM for 2 rounds:
    1) 20 AMSU + max Hollow hold
    2) 15 Ab-wheels + max Plank hold
    3) 10 T2B + max L-hold
    4) Rest

  • Muscle & Power, YV1 Strength

    Bench press 5 RM, then max reps @ 90 %

  • Maanantai 2.1. Workout

    Viikko 1
    Treeni 1
    Warm Up
    3 rounds
    1 min row, run, air bike
    10 glute bridges
    10-15 band pull aparts
    10+10 suitcase / 10 goblet squat / 10 kb tater

    Strenght
    Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
    Front Squat 3x5reps @50-60-70%
    rest 2-3 min bwn sets

    Metcon
    6 sets of intervals
    3 times with air bike 1x2 min and 2x1 min
    rest 1 min
    3 times with rower 1x2 min / 2x 1min
    Go with fast pace on each work time, increase pace on each
    round so dont start all out. Vuorotellen parin kanssa.
    Tarkoitus on vetää 80-85-90% effortilla.
    Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
    Ota kalorit ylös!

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    Yoke Carry, pick load, 5x 15m
    Sled Drag, pick load, 5x 15m

    Heavy.

    Superset movements if you like.

    B,
    Teams of 2 - for time:
    100 Box Jump Overs, 60/50cm
    70 Toes-to-bars
    70 Back Squats,84/57kg
    400 Double Unders

    Partners work together to accumulate the work in any order they want.
    Goal
    Sub 18 mins.

    C,
    3 rounds for quality of:
    12 Barbell Hip Thrusts, pick load
    15 GHD Plate Muscle Snatches, pick load
    35 Seated Mini Band Leg Curls

    Barbell Hip Thrusts- moderate / heavy weight

    Rest as needed between rounds.

  • 31.03.2025 (PM) Workout

    Track Session (Jos 400m rata saatavilla)

    WU:

    • 1.6km Easy-Moderate run (4 Kierrosta, nosta vauhtia joka kiekalla vähän)

    -10min Active stretch + coordination
    Into,

    10 Rounds:
    E3MOM:

    -400m Run (VK+)

    Into,
    Easy 5min Z2

  • Painonnosto Workout

    Rive ja työntö

  • 10.06.2025 Workout

    Snatch

    A) Build to days heavy: 1 Power snatch + 1 OHS

    B) EMOM X6

    C) Snatch Pull

    • 3x1 @110-120% *rest 2min between

    Back Squat

    • 1x6 @70-75%
    • 2x4 @75-80%
    • 1x max reps @1.5x bodyweight

    Accessories

    A) 3 Sets Of:

    • 6/6 Back Rack Reverse Lunge (front foot elevated) *rest 90s
    • 10 DB Crush Press *rest as needed

    B) 3 Sets Of:

    • 10 DB Romanian DL *rest 90s
    • 10-15 Ring Push Up *rest as needed

  • Bike prog Workout

    5 x 2:30 @ 105% of Your 3 Minute Watt Average
    -Riding at your 105% of 3 Minute Average Pace
    --rest 5min between sets--

  • Extra Credit 05-11-2023 Workout

    OPTIONAL FINISHER
    FOR QUALITY
    800/500 Alt. Box Step-Ups @61/51cm
    Week 4 of 4 -- "Chad" Extra Credit
    - Weight Vest Optional