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

  • FUNCTIONAL 30.9.2023 Workout

    Strength:
    EMOM 10
    1. 6+6 Bulgarian split squat
    2. 10 strict press

  • 30.9.2023 High Seas Workout

    AMRAP 15

    15 Power Snatch 35/25kg
    30/24 Calorie Row
    60 Double Unders

    • lets see if can complete the power snatches unbroken or 2 sets each round.

    • use the row somewhere of recovery. Be mindful of how tight your grip is on the the handle as the can easily fatigue our forearms.

    • lets shoot for 1-2 set on the double unders each round.

  • 27.9.2023 SNATCH BALANCE + OHS Strength

    3[1+1]@working up to maximum, sn-%, rest between sets 2min

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 1x1

    Use the heaviest weight you can for the set.

    Find a 1RM for the day.

    B,
    Incline Dumbbell Press 15-15

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

    C,
    Close Grip Bench Press 10-10

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

    D,
    Banded Tricep Press Down 10-10

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

    E,
    Curl Grip Barbell Row 10-10

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

    F,
    Complete as many rounds as possible in 30 mins of:
    40 Echo Bike Calories
    Run, 400 m

    Goal: 6+rounds

    G,
    3 rounds for quality of:
    15 Band Face Pulls
    10 L/10 R Banded External Rotations
    Bird Dog, L 20 secs/R 20 secs

    Rest as needed between rounds.

  • PT Group TO klo 18 Workout

    LÄMMITTELY
    Tabata: 8 x 20s./10s.
    Tabata 1
    a) Air squat
    b) Ylivienti

    Tabata 2
    a) Vuorikiipeilijä
    b) Askelkyykkykävely

    Tabata 3
    a) Hiihto
    b) Soutu kuminauhalla

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15

    CORE CIRCUIT
    2x35s./15s.
    1. Dead bug ylävartalon kierrolla
    2. Sivulankussa kierrot
    3. Lantionnosto & vatsarutistus

  • EASY: Monostructural Deck of Cards Workout

    E90s x26 (with two suits)
    a) row
    b) air bike
    c) burpee
    d) bike erg / ski erg
    e) 2 x DU / 3x SU

    SCALING:
    - DUs: 2x --> 1x --> SU
    - Lighter option: Never more than 10 reps/cals
    - Tougher option: Always at least 5 reps/cals

  • SKILL Workout

    Ring MU skills

    E2MOM, 5rounds
    1-5 Ring MU
    10-20 Wall ball

  • Weightlifting Workout

    A:
    Skill Primer
    Halted Snatch Deadlift, Hang Muscle Snatch & OHS (5-8 sets x 1+2+2 / 0:03 pause above knees)

    B:
    Hang Snatch
    (8 sets x 3 / 60%-70%)

  • Kettlebell Workout

    A)
    Single KB front rack lateral lunge x 5/5 reps
    Single arm bent over row x 8/8 reps (with 1” pause at top)
    KB windmill x 8/8

    B)
    AMRAP 5 mins
    2-4-6-8-10-…
    double KB squat@2x24/16 kg
    push up

    -rest 1 min-

    AMRAP 5 mins
    double KB deadlift@2x32/24 kg
    sit ups

  • Rowing intervals Workout

    Rowing intervals
    3x2000m row

    3x 2000m= pk2 (rest= very easy biking, damper 1)
    rest 2min between sets