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

  • VKO46 Treeni 1B Strength

    5 x 3 Valakyykky
    *painot tekniikka edellä
    *Lepoa noin kaksi minuuttia sarjojen väliin

  • VKO46 Treeni 1A Strength

    5 x 3-position snatch
    *ensimmäinen toisto lantiolta
    *toinen toisto polven päältä
    *kolmas toisto lattiasta
    *painot tekniikka edellä
    *Lepoa noin kaksi minuuttia sarjojen väliin

  • 10 & 5 Minute AMRAPs Workout

    Skill:
    HSPU x 4
    Skin the Cat x 3
    3 rounds

    Workout:
    10 minute AMRAP of Cindy:
    5 pull ups
    10 push ups
    15 air squats

    rest 3 minutes

    5 minute AMRAP
    20 double unders or 60 singles
    15 swings
    5 burpees

    Got 4 rounds of the 5 min AMRAP... didn't count on Cindy

  • Assault bike 3-4 x 20s Workout

    3-4 kierrosta
    20 s assault bike

  • Extra Credit 13-11-2020 Workout

    • Global Foam Roll Thoracic Spine x 60s each
    • Biphasic Half-Kneeling Pec Stretch x 60s each side.
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Stamina squat Strength

    OTM 12 minute
    Front squat x 2
    Back squat x 4

    60 - 75 % back squat 3 RM

  • 3X4 Heaving Snatch Balance Strength

    medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

  • MAYFLY PRO TRACK Workout

    A,
    Pause Front Squat 3-3-3-3-3

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

    Pause 3 secs at the bottom of each rep.

    B,
    Banded Russian Kettlebell Swing 10-10-10, using heaviest weight per set
    Reverse Lunge 30-30, using heaviest weight per set
    Floor Press 5-5-5-5-5, using heaviest weight per set
    Curl Grip Barbell Row 15-15, using heaviest weight per set
    Alternating Incline Dumbbell Press 20-20-20, using heaviest weight per set

    Reverse Lunges- 2x15 L/15 R, set working let up on a plate to increase range of motion if possible
    Floor Press- find a heavy set of 5 within 5 sets
    Alternating Incline Dumbbell Press- 3x10 L/10 R, while one arm is working the other is holding the weight overhead

    C,
    For time:
    25 Wall Balls @9/6kg
    5 USA Kettlebell Swings @32/24kg
    20 Wall Balls
    10 USA Kettlebell Swings
    15 Wall Balls
    15 USA Kettlebell Swings
    10 Wall Balls
    20 USA Kettlebell Swings
    5 Wall Balls
    25 USA Kettlebell Swings

    Goal: sub 10 mins

    D,
    Midline:
    3 rounds for quality of:
    10 L Paloff Press
    L Arm Overhead Hold, pick load, 40 secs
    10 L Teapots, pick load
    10 R Paloff Press
    R Arm Overhead Hold, pick load, 40 secs
    10 R Teapots, pick load

    Rest as needed between each round.

  • Extra Credit 11-11-2020 Workout

    Sorenson Hold 3 x 30s. Rest 60s
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Power clean 30 rounds Workout

    1 power clean every 20s x 30 rounds

    Use about 80 % of 1 rm.