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

  • Segmented Snatch Deadlift Strength

    4x3 Segmented Snatch Deadlifts @90-100% 1RM Snatch
    - Rest 2-3min btw sets.

    This will be performed with a 3 sec pause at mid shins and another 3 sec pause at right above the knees, before finishing at the extended hip position. Return the bar to the floor with control and hang on to the bar throughout the 3 reps. Use straps if you have them.

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 1x1

    Use the heaviest weight you can for the set.

    B,
    Teams of 2 - for time:
    50 Med Ball Cleans, 9/6kg
    10 Bar Muscle-ups
    40 Med Ball Cleans,
    8 Bar Muscle-ups
    30 Med Ball Cleans,
    6 Bar Muscle-ups
    20 Med Ball Cleans,
    4 Bar Muscle-ups
    10 Med Ball Cleans,
    2 Bar Muscle-ups

    Complete in teams of 2.

    One partner starts on the medball clean while the other starts on the bar muscle up. Switch exercises only after both have completed their work.

    Goal: Sub 17 min

    C,
    3 rounds for quality of:
    10 L/10 R Plate External Rotations, pick load
    5 Prone Snow Angels
    5 L/5 R Single Arm Tempo Dumbbell Strict Press, pick load

    Single Arm Tempo Dumbbell Strict Press- 3 secs down and up

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 3-3-3-2-1

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

    B,
    7 rounds for time of:
    7 Hang Power Clean & Jerks, 61/43kg
    49 Double Unders

    Goal
    Sub 12 min

    C,
    For quality:
    Sled Push, pick load, 400 m
    Light

  • CONDITIONING Workout

    3x3min AMRAP

    30/22 Cal row
    Max distance of hs walk

    -after 10m change direction
    -minimum 2m unbroken at a
    time

    Rest 1min between rounds
    RPE 4-5
    Target: Aim for same pace in
    each AMPRAP

  • Fron Squat Strength

    Front Squat 5x3 @RPE 4 (2-4
    reps in the tank)
    Rest 2-3min between sets.

  • WARM UP Workout

    20-15-10-5
    Cal airbike
    5-10-15-20
    Burpee box over

    5min of “barbell yoga”
    -continuous movement with an
    empty barbell: squats, presses,
    side bends, rotations, deadlifts,
    etc..

  • CONDITIONING Workout

    For time:

    Buy in: 500m Row
    15-12-9-6
    Burpees
    Wall balls
    Cash out: 500m Row

    RPE 2-3

    Target: Not an all out effort. Aim
    for continuous movement with
    minimal rest, both 500m rows
    should be with same pace

  • NBT Workout

    7 rds for time

    1 Round Cindy / advanced Nate
    2 legs = 40m sled push (max 100kg plates)
    3 C&J 60/40 (adv 80/55kg)
    4 BMU / C2B / Pull-ups
    5 cal Easy AB (rest ”minute”)
    6 Toes to rope
    7 Front squats 60/40 (adv 80/55kg)

  • Pe 30.9.2022 kisa: kyykky+penkki Strength

    Kyykky 4x4 (75-85% maanantain painosta)

    Penkki 4x4 (75-85% maanantain painosta)

    Etuheilautus 4x20

    Pystypunnerrus 4x10 (noin 30-35%)

  • Skills Workout

    Skill practice