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

  • Back Squat Strength

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

  • Hold on Workout

    150 kb swings
    @24kg
    Everytime you brake bike 1000m or run 400m.

  • Pääsiäishumppa Workout

    20 rounds
    15 cal kone
    5 back squat

    • Optinal 1 strickt PU

  • Clean & Jerk Complex Strength

    6-8 Sets:
    1 Squat Clean + 1 Front Squat + 1 Split Jerk
    75-90% of 1RM C&J

  • "Right Round" Workout

    For Time [30 Minute Time Cap]:
    100 Double Unders
    50 Calorie Bike Erg
    5 Squat Cleans
    80 Double Unders
    40 Calorie Bike Erg
    4 Squat Cleans
    60 Double Unders
    30 Calorie Bike Erg
    3 Squat Cleans
    40 Double Unders
    20 Calorie Bike Erg
    2 Squat Cleans
    20 Double Unders
    10 Calorie Bike Erg
    1 Squat Clean 

    Barbell: 102.5 / 70 kg  

  • MAYFLY PRO TRACK Workout

    A,
    Incline Bench Press 5-5-5-5-5

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

    B,
    Weighted Strict Pull-up 3-3-3-3

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

    Build to a heavy set of 3
    --then--
    3x 3 at challenging weight of heavy

    C,
    For time:
    50 Burpee Over Dumbbells
    -- then --
    5 rounds of:
    Single Arm Overhead Walking Lunge, 22,5/15kg, 15m
    50 Double Unders
    -- then --
    50 Burpee Over Dumbbells

    Complete in teams of 2. Alternate rounds with your partner.

    D,
    3 rounds for quality of:
    20 L/20 R Banded Lateral Walks
    20 L/20 R Banded Monster Walks
    20 Banded Glute Bridges

  • "Sting Like A Bee" Workout

    5 rounds for time:
    6 BMU
    6+6 SA DB Thrusters 20/15kg
    20m Sandbag Bearhug Carry 60/40kg

  • Power Snatch Workout

    EMOM 10:
    3 Power Snatches @50/35kg
    - Try to go TnG

  • Squat Snatch Strength

    EMOM 10:
    1 Snatch @60-70%
    - Focus on technic and good movement

  • OPTIONAL Workout

    Tabata hollow hold