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,
    Bench Press 1-1-1-1-1

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

    Find a 1RM for the day.
    --then--
    4x 1 within 15% of 1RM.

    B,
    Teams of 2 - for time:
    100 Push Press, 52/35kg
    30 Rope Climbs
    100 Bar Facing Burpees
    30 Strict Pull-ups

    Complete in teams of 2; one person works at a time. You must complete one exercise before moving onto the next.

    C,
    3 rounds for quality of:
    Arms Overhead Hip Hinge Hold, 10 secs
    10 Plate External Rotations, pick load
    5 L/5 R Plank Reach Throughs

    Plate External Rotations- bent over

  • 2.2.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    CLEAN On The plate
    5x2@kevyt pal 2min

    --

    POWER CLEAN + CLEAN
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 2000m Row Progression (optional) Workout

    10 Sets:
    200m at 2k Pace
    100m at Any Easy Pace

  • TECHNICALLY STRONG Workout

    Gymnastics

    Warm up

    2 rounds with partner

    20 Passthrough
    10x 10m run
    10m wheel barrel
    3 x 10m partner carry
    20sec Handstand or 10 shoulder taps with partner

    Gymnastics for quality

    RX
    Free Handstand (with HSPU)

    INTERMEDIATE
    Handstand walk (for distance)

    BEGINNER
    HSPU (cycling)

    AMRAP 6
    YGIG with partner

    3m handstand walk
    2 HSPU
    1 boxjump 60/70cm

  • Functional training 15.2. Workout

    5 x 3 min. AMRAP. 2 min. rest/transition.
    3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
    Station 1.
    Ski erg + Echo bike max. cals.
    Station 2.
    Devils press with two dumbbells
    Station 3.
    Burpee box jumps
    Station 4.
    Partner wallballs
    Station 5.
    Thrusters 30/20

  • 27.11.2022 EMOM 36 Workout

    EMOM 36

    1 minute : 6-8 Strict Pull Ups
    2 minute : 12 Box Step Ups w/ DB's
    3 minute : 0:40 Ring Plan Hold
    4 minute : 10 Wallball
    5 minute : 10-12 Strict Knee Raise
    6 minute : 10 Push Ups

  • 7.3.2025 SNATCH SHOULDER PRESS Strength

    5@barbell, 3×1@RPE10, 0-1 reps in reserve

    *target 63-65+%, muscle sn-%, rest btw sets 2-3min

  • Crosstraining kestävyys - torstai Workout

    LÄMMITTELY
    3-5min ergo
    sitten 10min AMRAP

    5+5 yhden jalan GTOH
    5+5 kulmasoutu levypainolla, yhdellä jalalla seisten
    10 ilmakyykkyä
    3-5/puoli TGU

    HARJOITUS

    AMRAP 30
    3min ergo
    15 GTOH (levypainon vienti maasta suorille käsille)
    10 kulmasoutu levypainolla
    10 askelkyykky taakse
    5+5 TGU (Turkish get up)

    *Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena.

  • Sunnuntai 11.9.22. Workout

  • HYROX Workout

    Complete for time:

    500 m Run
    50x goblet squats
    100 m Farmers Carry
    500m run
    Sled Push – 2 length
    300 m Ski 
    30m  Burpee broad jumps
    500m run
    50m sb lunges
    60x wallballs