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

  • Muscle & Power, YV1 Strength

    Push press 3 RM, then 3x3 @ 90 %

  • Warm up Workout

    • 1 rnd:
      400m Run
      4+4 Spider lunge +twist
      4+4 Up&down dog
      8+8 Active shoulders + Kipping swings

    • Run 200m

    • Mobility...

    • 2 rds:
      4-6 Thruster w/db's
      4-6 Pull ups/C2B

  • 20.1.2022 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    MUSCLE SNATCH
    5x3@kevyt pal 2min

    MUSCLE SQUAT SNATCH
    5x2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • "Helen" Workout

    3 Rounds:
    400m Run
    21 Kettlebell Swings 24 / 16 kg
    12 Pull-Ups

  • Endurance WOD Workout

    Every 3 min x 12 sets:
    A. 30/25 cal row or bike
    B. 25 med ball cleans 9/6 kg
    C. 20 burpees to target

    Rotate stations for total 4 sets per each.

  • Kettlebell Workout

    Wod for time
    50-40-30-20-10
    Russian Swing
    Sit Up
    50-40-30-20-10
    Deadlift
    Push-Up
    50-40-30-20-10
    Snatch
    Reverse Lunge
    Tc: 45 min’
    @24/16

  • RestDay! Workout

    Lepoa / huoltoa

  • Focus Work [OPTIONAL] Workout

    Pick 1-2 Movements To Practice For 10-15 Minutes

    A) Handstand Push-Ups (Any Style)
    B) Rope Climbs (Any Style)
    C) Handstand Walk/Wall Walks 
    D) Ring/Bar Muscle-Ups
    E) Double Unders
    F) Any Odd Object Movement 

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1x1

    Use the heaviest weight you can for the set.

    Find a 1 RM for the day.

    B,
    Dumbbell Bench Press 15-15

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

    C,
    Dumbbell Tate Press 10-10

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

    D,
    Dumbbell Rollback 10-10

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

    E,
    Single Arm Dumbbell Bent Over Row 20-20

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

    2x 10 L/10 R

    F,
    5 rounds for time of:
    Double Kettlebell Front Rack Carry @32/24kg, 30m
    10 Clusters@43/30kg

    Goal: Sub 12 min

    G,
    4 rounds for max reps of:
    Single Arm Kettlebell Overhead Hold, pick load, R 20 secs
    Rest 10 secs
    max rep Band Pull Aparts, 20 secs
    Rest 10 secs
    Single Arm Kettlebell Overhead Hold, pick load, L 20 secs
    Rest 10 secs
    max rep Band Face Pulls, 20 secs
    Rest 10 secs

    "Shoulder Maintenance"

  • Muscle & Power, YV2 Strength

    Bent over barbell row (pronated) 4x6 reps