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

  • Double Isabel Workout

    For time

    ♀ 95 lb. ♂ 135 lb.

  • 16.4.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Squat Snatch Complex Strength

    6-8 Sets:
    1 Squat Snatch + 1 Overhead Squat
    75-90% of 1RM Snatch

  • Row test Workout

    For time
    row 2K

  • Saturday 16.4.22. Workout

    Warm Up
    2-3 sets
    1:00 row
    1:00 ski
    40 single unders
    7+7 single arm hang pc
    7+7 single arm kb bottom up press
    7+7 db snatch
    7 jumping air squats

    Strenght
    Hang Power cleans 3x5 reps @65-75% of 1rm (should have like 2+ reps in tank) (count these from 1 rm power clean)
    Push Press 3x5 reps @70-75% of 1rm (should have like 3+ reps in tank) Pause at top for 1-2 sec on each rep!
    rest 2-3 min bwn set

    Barbell Cycling
    Emom 5
    10-20 double unders + 4-5 TNG power snatch @light weight (if double under is problem, then do just snatches and practise them after this barbell work)
    rest 1 min
    Emom 5
    10-20 double unders + 4-5 TNG power clean&jerks @light weight (if double under is problem, then do just snatches and practise them after this barbell work)
    rest 1 min
    10-20 double unders + 4-5 clusters @light weight (if double under is problem, then do just snatches and practise them after this barbell work)

    light weight is something like 50% of 1rm.
    CLUSTER = squat clean thrusters.

    Accessory Work
    3 sets
    8+8 single arm half kneeling arnold press @ moderate weight
    rest 30-45s
    8-12 single arm DB Row @ moderate weight , control mvement.
    rest 30-45s
    36-48 weighted russian twists @10/15kg plate (FEET ON THE GROUND)
    rest 2-3 min bwn set

    Cool down
    2-3 min light walk / shake hands during / shoulders during walking
    5-10 min foam rolling

  • WOD 19/04/22 Workout

  • MAYFLY PRO TRACK Workout

    A,
    Front Squat 1x20

    Use the heaviest weight you can for the set.

    B,
    Part 1
    Complete as many rounds as possible in 3 mins of:
    3 Push Press@70/47kg
    15 Air Squats

    Rest 1 min before the part 2...

    Part 2
    Complete as many rounds as possible in 3 mins of:
    6 Push Press@61/43kg
    18 Air Squats

    Rest 1 min before the part 3...

    Part 3
    Complete as many rounds as possible in 3 mins of:
    9 Push Press@52/34kg
    21 Air Squats

    Goal- Unbroken reps on push press

    C,
    For quality:
    3x 20 Banded Sit-ups
    3x Alternating Banded Dead Bug, 45 secs
    Forearm Plank Hold, 3 mins

  • Shoulder Strenght Workout

    3 rounds
    A1 Wall climb x 8
    A2 Man Maker x 8
    A3 Bicep curl + shoulder press x 8

  • 16.4.2022 Workout

    For time

    30m Sled Push 50/35kg
    15 BMU
    30m Sled Push 50/35kg
    10 BMU
    30m Sled Push 50/35kg
    5 BMU

    TC 15

  • All speed 1 Workout

    1a) rive riipusta 4x3x60%
    1b) korkea boxihyppy, lähtö kyykystä 4x3
    2a) pomput boxien yli 3x5
    2b) takareisi sprintti 3x8s
    3a) takakyykky 3x6x60%
    3b) sprintti mussukalla 3x60m