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

  • MAYFLY PRO TRACK Workout

    A,
    "Filth Fifty"
    For time:
    50 Box Jumps, 60/50cm
    50 Jumping Pull-ups
    50 USA Kettlebell Swings, 16/12kg
    50 Walking Lunges
    50 Knees-to-elbows
    50 Push Press, 20/15kg
    50 Back Extensions
    50 Wall Balls, 9/6kg
    50 Burpees
    50 Double Unders

    Goal
    Sub 25 mins.

    B,
    For quality:
    75 Band Pull Aparts
    75 Band Face Pulls
    50 Seated Bent Over Rear Delt Raises, pick load

  • Metcon Workout

    3-4 rounds for time with a single kb:
    30 kb swing 32/24kg
    80m kb front rack walk

  • CORE WORK Workout

    4 rounds, 20sec ON-40sec OFF
    1) 20sec Front Rack Hold (with
    barbell)
    2) 20sec Landmine Twist

    RPE 3 to 3+

  • Extra Credit 10-02-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    1:00 Easy Jog or Walking
    10 Arm Haulers
    5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
    5/5 Moose Antlers
    -Rest as Needed b/t Sets-

  • 2x 7 min töitä 3 min tauko Workout

    7min
    8+8 kp pystypunnerrus toispolviseisonnassa
    10+10 kp rinnalleveto riipusta

    Valitse kp, jolla jaksat tehdä pari kierrosta putkeen. Tauota tarpeen mukaan, pyri kuitenkin tekemään pystypunnerrukset putkeen.

    3min lepo

    7min
    5 yleisliike
    7 ilmakyykky
    9 puoliliinkkari

  • WARM UP Workout

    EMOM 9 (3 rounds)
    1) 10-15 cal Row/Bike
    2) 10-20m DB OH walking lunge
    3) 10-15 V-ups/Tuck-ups

    2-3 Rounds of Hip flow

  • 30.5.2024 Juoksu Workout

    Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

    4 x 400m "ylikovaa" 4-7 sek. alle tavoite vauhdin. Lepo 2:00
    8 x 200m "ylikovaa",4-7 sek. alle tavoite vauhdin. Lepo 2:00

    Loppuverkka

  • 25.6.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    EMILIO ESQUEDA

    MUSCLE SQUAT SNATCH + OHS
    3-4x1x[4+4]@30-35%, sn-%, rest 2min

    SNATCH
    4-6x3@up to 50%, rest 2min

    CLEAN
    3-5x3@up to 50%, jerk-%, rest 2min

    SPLIT JERK *rack, split alternating
    4-6x4@up to 50%, jerk-%, rest 2min

    RDL *jerk grip
    5@50%, 3x5@60%, jerk-%, rest 2min

  • Barbell Klubben Workout

    Snatch exersices

    3-4× with barbell / very Light weight , perfect technique
    A.1) Muscle snatch from hip ×3
    A.2) Muscle snatch from floor with no contact ×3
    A.3) No feet tall snatch ×3
    A.4) Tall snatch ×3

    B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
    ~12min

    C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
    3+1 ~12min

    D.1) Overhead Squat w/double bounce
    10min 2reps @every 2 minutes

  • Extra Credit 16-06-2023 Workout

    2 SETS FOR QUALITY
    5/5 Wrist Circles
    10 Cat/Cows
    10/10 Side Plank Rotations