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

  • 9.10.2023 STRENGTH PROGRAM Workout

    DELOAD-MAXIMAL WEEK 9/9

    WARM UP sama saliohjelman kanssa

    PUSH PRESS
    3x1@working up to maximum, rest between sets 2min

    FRONT SQUAT
    3x1@working up to maximum, rest between sets 3min

  • 9.10.2023 Snatch Complex Strength

    Power snatch + Deep power snatch + Snatch

    6 to 9 x 1+1+1 @ 60+%1RM snatch, Go every 90-seconds to 2-minutes

    This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

    1 – Catch in a power position, pause for 1-second, stand up to finish the rep

    2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep

    3 – Regular snatch

  • 9.10.2023 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 overhead squats (OHS) Tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches
    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Conditioning Workout

    Partner Workout (You GO, I GO )
    5 rounds of
    21 toes to bar
    42 wall ball @9/6kg
    63 box jump over @60/50cm
    84 Double under

    Timecap : 35 mins

  • Ripan 12 min treadmill run Workout

    Run for 12 minutes on the treadmill. Result: distance in meters.

  • Linna raskas 2023 Laji osa A Workout

    00:00-06:00 min
    3 wall walks
    20 db front squats 2x15kg
    5 wall walks
    15 db front squats 2x15kg
    7 wall walks
    10 db front squats 2x15kg

  • Linna raskas 2023 Laji 1 B Workout

    06:00-10:00
    Find max weight in 4 minutes for:
    3 cleans+ 3 front squats+ 3 shoulder to ovethead

  • Main site Friday 230915 Workout

    Every 2 minutes until the required repetitions cannot be completed in the given time

  • Accessories Workout

    3 gigasets:
    12 DB Bent Over Lateral Raises
    12 DB Lat Pullovers
    12 DB Skull Crushers
    - Rest 2-3min btw sets

  • MAYFLY PRO TRACK Workout

    A,
    Press 1 Rep

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

    15 mins to find a 1RM for the day.

    B,
    Complete as many rounds as possible in 12 mins of:
    Shuttle Run, 200 m
    15 Burpees
    10 Box Jumps@60/50cm

    Shuttle Run- 50 meters down and back x2

    Wear a 9/6kg vest if you have one.

    Goal: 4+ Rounds

    C,
    For quality:
    5 Yoke Carries, pick load, 15m
    3x 10 L/10 R Paloff Press, pick load
    3x 10 L/10 R Crossbody Deadlifts, pick load