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,
    Back Squat 1x3

    Use the heaviest weight you can for the set.
    Complete in teams of 2.

    Each person finds a heavy set of 3.

    B,
    Teams of 2 - complete as many rounds as possible in 10 mins of:
    7 Over Unders, 60/50cm
    14 Wall Balls, 6/4kg
    21 Double Unders

    Complete in teams of 2. You go-I go fashion.

    C,
    Teams of 2 - complete as many rounds as possible in 10 mins of:
    5 Shuttle Runs, 20 m
    10 No Push-up Burpees

    D,
    3 rounds for quality of:
    7 Reverse Nordic Curls
    Samson Stretch, L 30 secs/R 30 secs
    10 Alternating Cossack Squats

  • 17.9.2024 AMRAP12 Workout

    5 Toes To Bar
    10 push-ups
    15 air squats
    2 wallwalks

  • ❄️💕💕❄️Hyvää Joulua ❄️💕💕❄️ Workout

    Tähdet pienet tuikahtaa, meiltä huolet poistaa. Revontulet hulmuaa, valo meille loistaa. Tähdet maata katselee, loimu yötä valaisee, meille uuden riemun suo, joulun ihmisille tuo.

    – Z.Topelius –

  • Power Thrust Workout

    500m ski/bike/row
    3x
    5 wall balls
    3 HSPU
    3 straight leg box jump

    • spend some time to warm up to work weight.
    • use 2 barbells For time of 21-15-9 Power Clean 80/60 Thruster 42.5/30

  • MAYFLY PRO TRACK Workout

    A,
    Goblet Squat 20

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

    Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top.

    Goal to build up to is using 1/2 your body weight for all 20 reps!

    B,
    3 rounds for quality of:
    10 Tempo Bench Press, pick load
    15 Hanging Leg Raises
    Double Kettlebell Front Rack Carry, pick load, 30m
    200 Single Unders
    Tempo Bench Press- 3 secs down and up

    Complete at RPE 6-7/10.

    C,
    3 rounds for quality of:
    Plank Hold, 20 secs
    See-Saw Plank, 15 secs
    Plank Jack, 10 secs

  • Sled Conditioning Workout

    4 Rounds For Time:
    400 Meter Run
    200 Meter Row
    100 Meter Sled Push (Empty)

    Rest 2 Minutes Between Sets.

  • Circuit - Maanantai Workout

    LÄMMITTELY
    1-2 Kierrosta, :40s töitä / :20s lepoa
    1) Soutu, hiihto tai pyörä
    2) Käsipainotempaus
    3) Dball nosto hartialle
    4) Slam ball
    5) Istumaannousu
    6) Askelkyykky
    7) Vuorikiipeilijä

    KUNTOHARJOITUS

    3 Kierrosta, 1:00 min töitä / :15s lepo
    1) Soutu
    2) Käsipainotempaus vuorokäsin
    3) Dball nosto hartialle
    4) Hiihto
    5) Slam ball
    6) Istumaannousu
    7) Pyörä
    8) Askelkyykky
    9) Vuorikiipeilijä
    10) Lepo

    HUOMIOITA
    Harjoituksen tarkoitus on kehittää kauttaaltaan lihaskuntoa ja lihaskestävyyttä. Valitse painot ja liikkeiden haastavuus mieluiten siten, että pystyt pysymään liikkeellä hyvällä sykkeellä koko kierroksen ajan. Viimeinen osio on lepo, joten voit tähdätä sen myötä vähän raskaampiin variaatioihin.

  • Muscle & Power, CORE Workout

    3 rounds of:
    8 Strict T2B
    12 Windshield vipers (on bar)
    8 Ab-wheels
    12 Hollow rocks
    Rest

  • Day 2 Gymnastics Workout

    Beat swings/hollow & arch - 3 sets of 10

    5 minutes to establish Max unbroken toes to bar, knees to elbows or knee raises

    WOD Interference training
    4 rounds for time
    12/16 cals on the erg
    75 dubs
    60% of max set of TTB/K2E/KR, option to swap for Toes to rig or V-ups (I.e if I get 20 UB TTB I will do 12 per round)

    Core EMOM to finish
    6 minutes in total
    1. Plank hold – 45 secs
    2. Laying leg raises – 45 secs

  • Muscle & Power, YV1 Strength

    Push press 3 RM, then max reps @ 80 %