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

  • Block C&J 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 clean
    - Clean and push jerk

    Clean & Jerk
    6x every 90s.

    box power clean
    +
    box clean
    (below knee)
    + jerk
    @add 2-5kg to last week

  • Power Clean Strength

    Build to Heavy Set of 3
    Then..
    1x3 @ 90%
    1x3 @ 80%

  • Conditioning Workout

    In teams of 2
    1200m run
    3 rounds
    21 wall balls@9/6kg
    15 kipping HSPU
    9 chest to bar pull ups
    -into-
    800m run
    2 rounds
    21 wall balls
    15 kipping HSPU
    9 chest to bar pull ups
    -into-
    400m run
    1 round
    21 wall balls
    15 kipping HSPU
    9 chest to bar pull ups

    Timecap : 30 mins

  • Accessories Workout

    5 rounds:
    1min Plank Hold
    :30 Copenhagen Plank L
    :30 Copenhagen Plank R
    Rest as needed

  • Front Squat Strength

    10 sets of Front Squat
    Sets 1-4: 3 @70%
    Sets 5-8: 2 @80%
    Sets 9-10: 1 @90%
    Complete sets every 1:15 for 12:30.

  • Bench press Strength

    10 x 3

  • MAYFLY PRO TRACK Workout

    A,
    4 Deadlifts, pick load

    Every 2 mins for 10 mins.

    75-80% 1RM

    B,
    21-15-9 reps, for time of:
    Wall Ball@12/9kg
    Power Clean@61/43kg
    Shoulder-to-Overhead@61/43kg

    Goal: Sub 9 min

    C,
    3 rounds for quality of:
    Suitcase Carry, pick load, R 15m
    10 R Standing Teapots, pick load
    Suitcase Carry, pick load, L 15m
    10 L Standing Teapots, pick load

    You choose the weight and object (kettlebell, dumbbell, or barbell).

  • 11.4.2022 Workout

    For time:

    15 Hang Power Clean
    1500m Bike Erg
    12 Hang Power Clean
    1200m Bike Erg
    9 Hang Power Clean
    900m Bike Erg

    85/60kg ( Teens 75/50kg )

  • WEDNESDAY 6.4.22. Workout

    Tämä treeni vapaa ehtoinen, voit ottaa myös ke+to lepona jos on tarvetta. eli tälle viikolle 2-3 täyttä lepopäivää,

    Warm up
    5 min easy cardio and overall streching 5 minutes

    then

    For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
    GYMNASTICS : (7 ring row, 14 push up, “27 squats”)
    10m Sled Pull backwards, slow pace @ moderate load
    10m Sled push forward, slow pace @ moderate load
    10m Inch worms
    10m Bear crawl
    20 Supermans
    20 Hollow rock
    10m Backwards walking lunge (long steps), slow + controlled steps
    10m Walking lunge (long steps), slow + controlled steps

    rest 3-5 minutes and continue for 15-20 minutes

    20m Bear Crawl (straight legs)
    6 Candle Stick Rolls
    20m Crab Walk
    2 Skin the cats
    10+10m Monkey Crawl
    6 Turkish get-up, alternating sides
    20m Monster walks w/ band around feet (5m forward, 5m backwards, 5m left, 5m right)
    2 Wall walks

    Cool down
    5 min bike

  • 4.4.2022 Basic Strength

    Deadlift

    1 x 5 x 75%
    1 x 3 x 85%
    1 x 95% x max

    Go Every 3:30