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

  • Run/Row/Bike/Ski conditioning Workout

    Warm up:
    ~5min. Easy pace
    + stretch

    Run/Bike/Row/Ski:
    6 rounds
    3min. Moderate
    2min. Moderate +
    1min. Hard
    2min. Easy / Rest

    • Ohjeistus:
    • Valitse yksi tai kaksi menopeliä. Jos käytät kahta, vuorottele niiden välillä.

    Cool down:
    Easy pace ~5min.
    + stretch

  • Accessories Workout

    3 rounds for quality:
    15 Barbell Bicep Curls 30/20kg
    15 DB Skull Crushers 20/15kg
    15 Reverse Bicep Curls, empty barbell
    20 Push-ups
    - Rest as needed btw rounds

  • Finisher Workout

    AMRAP 16 min

    1. Pushup + superman x 4 o/v
    2. Koppakuoriainen x 10-20 o/v
    3. One leg squat x 8 o/v
    4. One leg burpee x 5 o/v
    5. One handed rope row x 8 o/v

  • Accessory Workout

    Back extensuon ghd + strict knee raises
    3x 15
    3x 10

  • Lauantai aamu voima Strength

    Vuorotellen penkki ja kyykyt 5x5 kumpaakin 2min tauolla liikkeiden välissä

  • TGU progressio Workout

    First week: find TGU 8 RM
    Second week: find TGU 5 RM
    Third week: find TGU 3 RM

  • 5x10 dips Workout

    5x10 Dips

  • MAYFLY PRO TRACK Workout

    A,
    7 rounds for quality of:
    Monostructural Cardio, 3 mins
    2 Push Press, pick load

    Monostructural Cardio- Bike or Row at RPE 7/10
    Push Press- 85%+ 1RM

    B,
    3 rounds, each round for time, of:
    10 Strict Pull-ups
    20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
    30/25 Bike Calories
    Farmer Carry, 24/16kg, 30m
    150 Double Unders

    Rest 2 mins between each round.

    Goal
    Consistent effort on all rounds and sub 7 mins each round.

    C,
    Stretch:
    Pec Stretch
    :60-90 sec

    Couch Stretch
    2 min/side

    Banded Lat Stretch
    :60 sec/side

    Adductor Stretch
    :90 sec

  • "New Level” Workout

    For Time:
    800m Run
    21 Snatches (135/95)
    800m Run
    21 Clean & Jerks (135/95)
    800m Run
    21 Thrusters (135/95)

    KILOS – 61/43

  • Conditioning Workout

    EMOM x6
    1. Row
    2. Bike
    3. Ski

    • Mobility...

    B.
    3 rounds:
    30/24 cal Row
    Rest 1min.
    30/24 cal Bike
    Rest 1min.
    30/24 cal Ski
    Rest 3min...

    Extra:
    5 rounds:
    8-10 Strict Ring dip
    12-20 GHD sit up
    8-10/hand Bicep curl w/ DB's (alt.)
    Rest as needed...