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

  • 13.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 30.4.2021 CF Workout

    RestDay!

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Kipping Handstand Push Ups 7 reps
    Walking Lunges 20 reps
    GHD Sit Ups 10 reps

  • Saturday Warm up Workout

    3 rounds
    1 min : air bike, increase pace each time a bit
    10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
    10 db snatches @ starting light weight and building to wod start weight
    5+5 squat strech
    :20 single arm db oh hold
    1+1 db tgu

  • Soutu cooper Workout

    12 min

  • MAYFLY PRO TRACK Workout

    A,
    Barbell Good Morning 10-10-10

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

    B,
    For time:
    50 Wall Balls,
    25 Box Jumps@60/50cm
    40 Wall Balls
    20 Box Jumps
    30 Wall Balls
    15 Box Jumps
    20 Wall Balls
    10 Box Jumps
    10 Wall Balls
    5 Box Jumps

    Goal: sub 12 mins

    C,
    Each for time:
    Run: 6x 200 m

    Rest 1 min between efforts.

    D,
    Hip Extensions 3x15

    Rest as needed between sets.

  • 2.3.2020 deload Workout

    20 minutes of:

    10 Banded Hands up
    8-12 Ring Dip
    5 Renegade Rows
    15 Banded Lats pull down
    :30 L-Sit hold

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat week 2, cycle 3
    1x3@70%
    1x3@80%
    1x3+amrap@90%

    Bench Press 1 rep max lift.
    Only include the heaviest 1 rep, do not include sets prior to it.

    Find your 1RM for the day and try to increase by 2,5-5kg from last week.

    B,
    Accessory lifts
    Incline Dumbbell Press 15-15, using heaviest weight per set
    Close Grip Bench Press 10-10, using heaviest weight per set
    Tricep Press Down 10-10, using heaviest weight per set
    Curl Grip Barbell Row 10-10, using heaviest weight per set

    Close Grip Bench Press- hands just outside the smooth
    portion of the bar

    Try to increase 2,5-5kg from last week for each lift.

    C,
    As many reps as possible in 7 mins of:
    Burpee-to-Target, 15cm

    D,
    Complete as many rounds as possible in 8 mins of:
    max distance Double Kettlebell Front Rack Carry, 2x24/16kg
    If you drop do:
    5 Goblet Squats, 24/16kg (only one ))

  • Power Day #67 Workout

    Warmup
    400m run
    10x crab walk
    10x monster walk
    10x hip hinge
    10x external shoulder rotation
    10x internal shoulder rotation
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts

    Conditioning: Power
    5 Rounds for Time
    -10x Alt. Overhead hammer strikes
    -10x Transverse hammer strikes (5/side)
    -10x Transverse banded twists per side
    -10x Mjolnir snatches (5/side)
    -10x supine ring rows
    -10x transverse banded twists per side
    -10x pushups
    -10x transverse sandbag lunges
    R1: 2:59, R2: 3:01, R3: 3:19, R4: 3:12
    Total: 15:41

    Finisher
    -2:30 max effor Mjolnir complex
    -5x hand to hand lunge swings
    -5x 360 swings to squat each direction
    -5x side lunge transverse swings each side
    -5x hand to hand hinge swing
    -Rest :30
    -2:30 heavy bag striking

    Core
    3 rounds
    -20x sit-ups
    -20x rev hypers
    -10x hammer 360 swings each direction
    -20x 2ct flutter kicks
    -20x back extensions

    Recovery
    -1:00 lacrosse ball on any tight spots
    -2:00 thoracic foam roller
    -:30 each side pigeon pose

  • LINCHPIN TEST 9 Workout

    5 Rounds for time of:

    50 ft Handstand Walk
    5 Squat Cleans 225/155