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,
    1x [ 2 Power Snatches + 2 Overhead Squats ]
    1x [ 2 Power Snatches + 2 Overhead Squats ]
    1x [ 2 Power Snatches + 2 Overhead Squats ]
    1x [ 2 Power Snatches + 2 Overhead Squats ]
    1x [ 2 Power Snatches + 2 Overhead Squats ]

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

    B,
    For time:
    75 Double Unders
    5 Thrusters @84/57kg
    150 Double Unders
    10 Thrusters @70/47kg
    225 Double Unders
    15 Thrusters@61/43kg

    Goal: Sub 12 min

    C,
    4sets for quality
    5 banded strict C2b ( use yellow/red band)
    5 strict T2b with 5" tempo down
    2 mins rest

    D,
    3 rounds for quality of:
    10 Landmine Rotations, pick load
    Banded Single Arm Suitcase Carry, pick load, L 15m/R 15m
    Bird Dog, L 30 secs/R 30 secs

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min bike erg
    5 inch worm + push up
    6-8 strict chin ups / banded chin ups
    2 wall walks, controlled all the way + :30 plank hold

    Strenght
    Speed Bench Press 6x3reps @60-65%
    perform 3-5 strict C2B chin ups right after (as sharp as possible) (USE BAND if need to)
    rest 2.5-3 min
    Deficit Kipping HSPU or barbell push press 3-4x8-10 reps (fast sets at moderate weight)
    rest 2 min bwn sets

    Metcon
    For time
    100/80 calories bike erg
    then
    4 rounds
    quality set of each movement, rest 30-45 seconds after each movement
    push ups
    c2b pull ups or normal pull ups
    strict hspu (minimum 6+ so scale it that way or do kipping hspu)
    American kbs @20-24/28-32kg (12-15 reps target)
    then
    100/80 calories bike erg

    Optional Accessory Work
    3x6/6 Filly Press (fast up)
    3x6-8 banded GHR
    rest 1.5-2.5 min bwn sets

  • Gymnastics Holds Workout

    Gymnastics Holds
    3rounds: 20s ON/40s OFF
    1) chin over ring
    2) ring support
    3) bottom of ring dip
    4) hollow hold

  • 31.8.2023 Workout

    LIGHT MODERATE WEEK 3/4

    OMATOIMI LÄMMÖT n. 10-15min

    *peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

    esim.
    peruslämpö: soutu/pyöräly/askelkyykky jne.
    avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
    aktivoivat: selkä, vatsa, pakarat, takareidet

    MUSCLE CLEAN *päkiälle + POWER CLEAN from Above Knee + CLEAN from Above Knee
    5[4+4+4]@barbell, rest between sets 2min

    SLOW PULL NINJA POWER CLEAN + SLOW PULL NINJA CLEAN *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power clean and full clean - ninja = no feet
    2x2[1+1]@barbell, 3-4[1+1]@40-50% jerk-%, rest between sets 2min

    REBOUND JERK *valitse haluamasi työntötyyli (saksi, raaka, kyykky) työntö heti samaan vauhtiin, kosketus hartiaan valitsemallasi työnnöllä
    3-4x3@30-40% jerk-%, rest between sets 2min

    PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh - full foot
    4x4@70% snatch-%, rest between sets 2min

    SUPERSET: quality - light/medium, liikkeiden järjestyksellä ei ole väliä

    3-5 rounds:

    5+5 BULGARIAN SPLIT SQUAT *tanko eturäkissä, takajalka päkiällä - EI KENKIÄ, käytä soft drops blockeja
    10+10 SIDE BEND, DB/KB
    10 WIDE GRIP INVERTED ROW *kevennys polvet koukussa/pystympi asento - kohde takaolkapäät
    10 NARROW GRIP BANDED LAT PULL DOWN *istuen lattialla/matalalla boxilla, vahva kuminauha kiinni ylätaljatankoon, laita tarvittaessa levypaino syliin

    Rest between rounds 2min

  • BUDD Workout

  • BBC Weightlifting - Week 8, day 4 Workout

    RECOVERY

    45-60 minutes of zone 2 bike/row/ski/swim/run etc.

    Zone 2 heart rate zone is 60-70% of your max heart rate.
    A rough estimation of your maximum heart rate is 220 - age.

    Banded march, accumulate total of 10:00 minutes.

  • 11.7.2023 BasicWod Strength

    Back Squat

    5-5-5-3-3-3

    Go Every 3:00

  • Conditioning Workout

    5 rounds:
    10 Alt. DB Hang Power Snatches 20/15kg
    10 T2B
    20 DU

  • Partner Wod Workout

    With partner (U go, I go)

    50 Devils presses
    50cal Bike
    60 Alt. DB Snatches
    40 Cal Bike
    70 Burpee Box over
    30 Cal Bike
    80 DB Walking Lunges
    40 Cal Bike
    90 Wall Ball
    50 Cal Bike

    RX: 1x22,5/15kg

    -Split the reps however u like
    - Time cap 35min

  • 28.7.2023 Workout

    LIGHT WEEK 2/4

    OMATOIMI LÄMMÖT n. 10-15min

    *peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

    esim.
    peruslämpö: soutu/pyöräly/askelkyykky jne.
    avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
    aktivoivat: selkä, vatsa, pakarat, takareidet

    PAUSE OHS BALANCE *pause 3sec bottom position
    4x3@barbell with banded & weight, rest between sets 2min

    NINJA POWER CLEAN + FRONT SQUAT + PUSH PRESS
    1+2+3@barbell, 4[1+2+3]@up to 60% jerk-%, rest between sets 2min

    PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh - full foot
    3x4@60% sn-%, rest between sets 2min

    PAUSE FRONT SQUAT *pause 2-3sec in the down position, GO UP FAST!!!
    3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

    RDL *jerk-grip
    2x5-7@RPE8, 2-3 reserve for reps, rest between sets 3min

    SUPERSET: quality

    2-3 rounds:
    6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
    12 GOOD MORNING
    10 PULL UP *myötäote
    6 SQUAT JUMP

    Rest between rounds 2min