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

  • Weightlifting Workout

    Power clean 5x2
    Push press 5x2
    CNJ 5x1

  • WOD Workout

    AMRAP 12 mins
    3 Wall Walks
    6 Strict Pull-ups
    9 Dumbbell Push Press, 22.5/15 kg

    Scaling : floor supported pull up, heavy ring rows

  • Wednesday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech
    then 2 rounds
    1:30 cardio machine
    7 ohs with barbell
    35 single unders
    15 plate hops
    7 barbell thrusters
    then 2 sets to climb for wod weight
    5 ohs
    15 du
    5 thruster
    second set should be done with wod weights

  • The Thigh breaker Workout

    For the time

    50 x Double under
    40 x Wall ball
    30 x Thruster 30/20 kg
    20 x Burbee
    10 x Back squat @60% of 1RM
    20 x Burbee
    30 x Thruster 30/20kg
    40 x Wall ball
    50 x Double under

  • Superkids 10-13 v taito Workout

    Tempaustekniikka 5 x 2 tempaus

    Työntötekniikka 5 x 2+3 työntö

  • MAYFLY PRO TRACK Workout

    A,
    Every 1 min for 20 mins, alternating between:
    3-Position Snatch, pick load
    50 Double Unders
    3-Position Clean & Jerk, pick load
    Handstand Practice, 30 secs

    3-Position Snatches/3-Position Clean & Jerks- 60% 1RM
    50 Double Unders or Double Under Practice
    Handstand Practice- walking, freestanding holds, shoulder taps, etc...

    B,
    For quality:
    Go Outside

    Choose something with low intensity you can do outside the gym for 45-60 mins. Hike, ruck, bike, etc...

    C,
    3 rounds for quality of:
    15 Y-T-Ws

    10-15 reps each position

    Use Crossover Symmetry, mini bands or small plates.

  • Avovesi Workout

    Mitä teit?

  • Monday Warm up Workout

    With light band :
    30-40 band pull aparts
    5-10 push up to downdog
    5-10 dynamic squat strech
    then
    2 rounds
    2:00 row or ab
    10+10 single leg RDL
    10+10 upright row
    10+10 half kneeling press
    then
    6 reps of WOD Movements 1 or 2 times before starting wod

  • Row Intervals 10 [OPTIONAL] Workout

    [2 Sets]:
    10 Rounds:
    :30 Hard
    :30 Easy

    Rest 4 Minutes Between Sets.

  • MAYFLY PRO TRACK Workout

    A,
    Complete as many rounds as possible in 40 mins of:
    Monostructural Cardio, 5 mins
    3 rounds of:
    Walking Lunge, 15m
    15 Plate Ground-to-Overheads, 20/15kg
    10 Feet Elevated Push-ups
    -- then --
    Monostructural Cardio, 3 mins
    3 rounds of:
    50 Plate Plyo Skiers
    15 Plate Squats, 20/15kg
    10 L/10 R Plate Wraps, 20/15kg
    -- then --
    Monostructural Cardio, 1 min
    3 rounds of:
    Plate Overhead Carry, 20/15kg , 30m
    15 Plate Reverse Lunges, 20/15kg
    10 Alternating Staggered Push-ups

    Monostructural Cardio- Bike, Row, or Jog
    Feet Elevated Push-ups/Alternating Staggered Push-ups- on plate

    Complete 30-40 mins at a RPE of 6-7/10.

    B,
    For quality:
    3x5 L/5 R Single Arm Weighted Sit-ups, pick load
    3x10 L/10 R Front Rack Kettlebell Rotations, pick load
    Hip Extension Hold, 3x 30 secs