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

  • Snatch technique Workout

    4-5sets
    3 push press behind the neck + 2 Snatch balance + 1 ohs

    (40-60%, BE FAST, not too heavy)

  • WARM UP Workout

    EMOM x 8-12
    1) bike
    2) 5 snatch grip dl + 5 snatch + 5 OHS
    3) bike
    4) 5 snatch grip push press + 5 snatch balance + 5s bottom of OHS

  • Bench press 8x3 Strength

    Bench press 8x3@72,5%
    Last set amrap

  • Easy pace endurance Workout

    2rounds
    6min easy pace row

    2min moderate row.

    2rounds
    6min easy pace bike

    2min moderate standing bike.

    2rounds
    6min easy pace ski or run

    2min moderate ski or run

    No rest between rounds.rest 2min between machines, PK1-2, easy enough

  • Muscle & Power, CORE Workout

    4 rounds of:
    6 slow Dragon flags
    8 strict T2B
    10 Ab-wheels
    12 Weighted AMSU
    Rest

  • 260823 Lauantai Workout

    Partner workout

    20min AMRAP
    60/42 cal row (share)
    10 DB snatch (syncro) 22,5/15
    20 alternating box jump (10 each)

  • 28.8.2023 D-Ball Workout

    AMRAP 11

    45 Double Unders
    6 D-Ball Clean 60/40kg
    21/15 Cal Echo Bike
    6 D-Ball Clean 60/40kg

  • MAYFLY PRO TRACK Workout

    A,
    Back squat 4th cycle (add 5kg to your previous training max!)
    Week 1
    1x5@65%of the new training max
    1x5@75%
    1x5+amrap @85%

    Goal: 5+2-3 reps in the last set

    B,
    Deficit Deadlift 5RM

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

    Off of a 10 cm or so box/plate.

    C,
    3 rounds for quality of:
    Sled Drag, pick load, 30m
    Rest 1 min

    D,
    21-15-9 reps, for time of:
    Thruster @43/30kg
    Pull-up
    Box Jump @60/50cm

    "Jumping Fran"

    Goal: Sub 9 mins

    E,
    4 rounds for max reps of:
    max rep Box Plyo Skiers, 20 secs
    Rest 40 secs
    max rep Med Ball Floor Press Toss, pick load, 20 secs
    Rest 40 secs
    max rep Slam Balls, pick load, 20 secs
    Rest 40 secs

    Box Plyo Skiers- high box

  • Partner WOD Workout

    With partner for time, IGYG-style:
    8 rounds (4 each):
    10/8cal Ski
    5 Devil's Presses 22,5/15kg
    10 GHD Sit-ups
    - Partner A completes a full round and then partner B.

  • 26.8.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO 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