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 It Back 2 Workout

    For Time:

    15 Power Clean and Jerks (155/105)
    800 Meter Run
    30 Toes to Bar
    800 Meter Run
    30 Toes to Bar
    800 Meter Run
    15 Power Clean and Jerks (155/105)

    Kilos – (70/48)

  • Käsipainoviesti Workout

    For Time in teams of 5:

    Start:
    -10 x 7m Single DB walking lunges relay

    Then:
    -Clean
    Teams use as many lifts as they need to perform following overalls: "Womens 2000kg", "Mixed pairs 2200 - 2800kg", "Mens 3000kg"
    (Every team has 1 barbell, only one lift at a time by one athelte and then must change lifter. Teams can use any weights as they like)

    Middle:
    - 10 x 7m Single DB walking lunges relay

    Then:
    - Row "Women's 4000m", Mixed pairs 4200 - 4800m", Men's 5000m"
    (Every team has 2 rowers. Athletes can row only, when other team members are in plank position. When someone brake plank position, then must change rowers)

    Finish:
    10 x 7m Single DB walking lunges relay

    Women's DB 17,5kg
    Men's DB 25kg

  • Endurance Workout

    45min ”amrap”

    *harjoituksessa haetaan lihaskestävyyttä. Pyri pitkiin sarjoihin. Harjoitusta ei ole tarkoitus painaa maksimitehoilla läpi vaan tasaisella tahdilla 70-80% efortilla.

    1000m soutu
    75 Double under /250 Single under
    40 Lunge step
    40 Kb hang clean & push press

  • MAYFLY PRO TRACK Workout

    A,
    Sumo Deadlift 5-7-9-7-5

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

    B,
    3 rounds for time of:
    15 Ski Erg Calories
    12 Front Squats @60/43kg
    12 Pull-ups
    9 Push Press, pick load
    9 Ring Dips
    6 Thrusters, pick load
    6 Bar Muscle-ups

    Goal: sub 15 mins

    C,
    3 rounds for quality of:
    Lateral Med Ball Toss, pick load, R 30 secs
    Rest 30 secs
    Forearm Plank Seesaw, 30 secs
    Rest 30 secs
    Lateral Med Ball Toss, pick load, L 30 secs
    Rest 30 secs
    Plank Jack, 30 secs

  • MAYFLY PRO TRACK Workout

    A,
    Power Snatch 2-2-1-1-1

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

    B,
    Each for time:
    Row: 5x 750 m

    Rest 3 mins between efforts.

    Goal: Consistency Across All Sets

    C,
    Complete as many rounds as possible in 8 mins of:
    Yoke Carry 15m
    1 Handstand Walks 7,5m
    Yoke Carry, 15m
    2 Handstand Walks 7,5m
    Yoke Carry, 15m
    3 Handstand Walks 7,5m
    ...
    Continue adding 1 Handstand Walk rep each round until time expires.

  • Gymnastics Conditioning Workout

    3 Rounds For Time:
    18 C2B
    18 T2B

    Time Cap: 12min

  • Death By Rope Climbs Workout

    For Total Reps:
    Minute 1: 1 Rope Climb
    Minute 2: 2 Rope Climbs
    Minute 3: 3 Rope Climbs
    ...
    Add 1 Rope Climb Every Minute

  • Overhead Squat Strength

    For Total Load:
    5 Sets of 5

  • 20.8.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Warm up and strength Strength

    3:00 easy bike row or bike
    10 good mornings

    Deadlifts
    E2MOM x 5
    10 reps @ 50% 1RM