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

  • Cleans, cleans Strength

    500m row
    3x
    7 bird dog row
    3 low box jumps to straight legs
    5 banded RKBS

    2 rounds 3 reps each
    - front squat
    - good morning
    - Clean pull under
    - high hang power clean
    - clean

    2 high pull
    +
    hang power clean
    +
    clean

    • 6x every 2 min
    • no feet
    • pic load at 7RPE, but do that the form won't be compromised

  • Kettlebell snatches and pull-ups Workout

    21-15-9 reps for time of:

    Men: 24-kg kettlebell
    Women: 16-kg kettlebell

  • dead strict Workout

    EMOM 12

    1) 10s. dead hang in to 5 strict c2b
    2) rest

  • "Django" Workout

    10 rounds, 40 secs per station, for max reps of:
    Row Calorie
    Rest 20 secs
    Ski Erg Calorie
    Rest 20 secs
    Assault Bike Calorie
    Rest 20 secs

  • Rinse ‘N’ Repeat(ish) Workout

    Every 2 minutes for as long as possible

    50-yard swim
    8 burpees*

    *Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.

    If you cannot get to a pool, lake, or other water source, sub for a run of similar length.

  • Extra Credit 03-08-2022 Workout

    Bike Sprint: 8 x 10s on 20s off:
    - Goal: Challenging but repeatable sprint pace each round.
    +
    Side Plank 3 x 30s/side; rest as needed
    +
    +
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 3.8.2022 Accessory Workout

    3-4 Sets:

    a ) 8 - 12 Barbell Hip Thrust
    b) 60 - 90 sec Elbows Plank
    c ) 8 - 12 barbell Upright Row

  • Endurance Workout

    40min amrap

    50cal ergo
    50 Double under
    400m Run

  • 1.8.2022 Workout

    HEAVY WEEK 10/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

    3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

    3-5 LATERAL STEP UP / PISTOL SQUAT

    --

    2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
    2x M S SN Blw Chst + M S HIP SN + M S SN
    2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
    2x HIP SN + SN Abv Kn + SN Blw Kn + SN
    1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN
    4x1@92-97% pal 2min

    CL PANDA PULL + CL + SPLIT JERK
    1+2+2@up to 71-76% j-% pal 2min

    DEAD BS (~90° - ~80°)
    4x1@85% *rest for 120 sec between reps

    --

    SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
    3[4+5]@RPE9 *1-2 reps reserve pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    5 SUMO DL, BB
    MAX REPS WIDE GRIP PULL UP, myötäote
    5 1-LEG PWR CL Abv Kn, BB

  • MAYFLY PRO TRACK Workout

    A,
    Good Morning 5-5-5-5-5

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

    B,
    "Marco"
    3 rounds for time of:
    21 Pull-ups
    15 Handstand Push-ups
    9 Thrusters,@61/43kg

    Goal
    Sub 12 mins

    C,
    3 rounds for quality of:
    7 Strict Hanging Knee Raises
    5 Strict Hanging Leg Raises
    3 Strict Toes-to-bars
    Forearm Plank Hold, 30 secs

    Rest as needed between sets.