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

  • 24.03.2022 Workout

    Partner WOD:
    7 minute AMRAP of:
    5-10-15-20-... of:
    Barbell Squats (40/25kg)
    Toes to Bar

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Burpee Over Bar
    Tuck-Up

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Shoulder to OH (40/25kg)
    Pull-Ups

    Rest 3 minutes

    7 minute AMRAP of:
    5-10-15-20-... of:
    Hand Release Push-Ups
    KB Sumo High Pull (24/16kg)

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 10-8-6

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

    B,
    Weighted Pull-up 5-5-5-5-5

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

    C,
    3 rounds for time of:
    Partner Run, 800 m
    60 USA Kettlebell Swings@24/16kg
    40 Toes-to-bars

    Kettlebell Swings- shared
    Toes-to-bars- shared

    Complete in teams of 2.

    Goal: Sub 25 minutes

    D,
    3 rounds for quality of:
    Arms Overhead Hip Hinge Hold, 1 min
    Single Leg Balance, L 30 secs/R 30 secs
    Arms Overhead Hip Hinge Hold, 1 min
    Single Leg Balance + T-Hold, L 30 secs/R 30 secs
    Arms Overhead Hip Hinge Hold, 1 min
    T Hold Single Leg Balance + Rotation, L 30 secs/R 30 secs

  • 25.03.2022 Workout

    STR:
    Back Squat
    Build to heavy triple

    In 4-6 sets:
    Build to heavy 2 Weighted Strict Pull-Ups
    Then:
    Build to heavy 5 Weighted Push-Ups
    (Sc: 4-6 sets of 2-4 reps of as hard as possible)

    WOD:
    3 rounds of:
    15 Deadlifts (Rx:40/25kg)
    20 Box Step Ups

    3 rounds of:
    10 Front Squats
    10 Toes to Bar

    3 rounds of:
    5 Thrusters
    5 Pull Ups
    (Timecap:12 minutes)

  • Torstai 25.11. Workout

    Wod
    Opt 2:
    7 min amrap
    5 Power clean @60-65% (from 1rm cj)

    5 Kipping deficit Hspu

    Opt 3:
    7 min amrap
    5 Power clean @60-65% (from 1rm cj)

    5 Strict Hspu

    Opt 1:
    7 min amrap
    5 Power clean @60-65% (from 1rm cj)

    5 Dual dumbbell push press

  • 23.03.2022 Workout

    STR:
    Deadlift
    Build to heavy triple

    Strict Press
    5-3-1-1-1 (build to heavy single)

    WOD:
    Every 2 minutes for 5 sets:
    15 Goblet Squats
    20 Straight Leg Sit-Ups

    Rest 4-6 minutes

    Every 2 minutes for 5 sets:
    50 Double Unders
    15 Russian KB Swings

  • 21.03.2022 Workout

    WOD/Warm-Up:
    EMOM for 6:
    1.- 10/8 cal Row/SkiErg, 7/5 cal Assault Bike
    2.- 8 Down-Ups

    Rest 2 minutes

    EMOM for 6:
    1.- 12/9 cal Row/SkiErg, 10/7 cal Assault Bike
    2.- 10 Burpees

    Rest 2 minutes

    EMOM for 9:
    1.- 16/12 cal Row/SkiErg, 12/9 cal Assault Bike
    2.- 10 Burpee Box Jump Overs
    3.- Rest

    STR:
    4 sets of:
    8-12 Supinated Ring Rows
    12-16 DB Floor Press
    16-20 Hollow Rocks
    Rest as needed

  • Torstai 25.11. Strength

    Every 90s x 6

    1 Clean + 2 Hang clean + 1 split jerk

  • WOD 26/08/22 Workout

  • WOD 26/08/22 Workout

  • 23.4.22 TEKNIIKKA Workout

    15min skill of your choice

    Handstand walk and handstand push up practice