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

  • Lynne Strength

    5 rounds, for max reps
    Body weight Bench Press
    Pull-ups

  • Kahvakuulapäivä Workout

    Tech:
    Kb clean
    Kb OH squat

  • Rowing/Clean day Workout

    Row 4000 meters @ a 2 min 500 meter pace
    Within the next 16 mins hang clean 50% of your body weight 21 times

    Row 2000 meters @ a 2 min 500 meter pace
    Within the next 8 mins hang clean 50% of your body weight 18 times

    Row 1000 meters @ a 2min 500 meter pace
    Within the next 4 mins hang clean 50% of your body weight 15 times

    Row 500 meters @ a 2 min 500 meter pace
    Within the next 2 mins hang clean 50% of your body weight 12 times

    There's no rest here other than the time allowed for the hang clean.
    Not everyone can make the numbers, do what you can safely, effectively.

  • Mobility Workout

    3 mins each:

    Hips mobility with the rubber band;

    Holding the full squat position 2x30 seconds pushing the knees out with your elbows;

    Hamstrings/glutes 'massage' with the olympic bar

    Rib cage mobility with foam roll and the olympic bar

    Mobility on the shoulders internal rotators.

  • Mobility Workout

    Lacrosse ball working across the arm pit and "wings" muscles. 3 minutes each side.
    Scapulas Mobility w/ Lacrosse ball or gemini. 5 minutes together (if gemini) or 3 minutes each side.
    Hamstrings and glutes "massage" with the olympic bar. 3 minutes each side or 5 minutes together.

  • Rest day Workout

    Rest day!

  • "Michael" Workout

    3 rounds for time of:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

  • Pec and hips mobility 13.02.2014 Workout

    Pec and hips mobility:
    Banded over head position
    Voodoo floss above the knee

  • Muscle & Power, AV 1 Strength

    Front squat 1-2-3-4-5-6-7-8-9-10 reps (first sets easy)

  • MAYFLY PRO TRACK Workout

    A,
    Pause Power Clean + Split Jerk 2-2-1-1-1

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

    3 sec pause in dip of split jerk

    B,
    As many reps as possible in 10 mins of:
    Burpee Pull Up

    C,
    4 rounds for quality of:
    20 Crossbody Mountain Climbers
    Hand Over Hand Sled Pull, pick load, 15m
    Jog, 1 min

    D,
    For quality:
    Sled Drag, 40/30kg+ Double Kettlebell Front Rack Hold, 24/16kg, 400 m

    Every time you break complete:
    15 Air Squats