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

  • Push Jerk Strength

    3 sets of Push Jerk
    2 rounds of:
    9 Push Jerk
    Rest :45
    6 Push Jerk
    Rest :30
    3 Push Jerk
    Rest 1min btw rounds

    • Rest 3 mins between each set.

    Set 1: 9 @65 % / 6 @70% / 3 @75%
    Set 2: 9 @70 % / 6 @75% / 3 @80%
    Set 3: 9 @70 % / 6 @75% / 3 @82%

    Log sets

  • Strength 28-11-2021 Workout

    Tri-Set
    3 rounds

    Pistol Squat x 6-8 each
    Rest 60s
    Good Morning x 6-8 (light and focus on range of motion)
    Rest 60s
    Band Lat Pull-Down x 20-25
    Rest 60s

    Scale pistols: weighted, normal, post-assisted, pistol to box.
    - Aim to improve on last week.

  • Saturday optional extra Workout

    Metcon (for quality and volyme)
    emom 20 (5 rounds)
    min 1 - 30-50 double unders
    min 2 - 3-5 burpee pull ups
    min 3 - 150m run on assault runner (or 10-15 box jump overs, step down) (choose the one you need more/is available)
    min 4 - 5-10 kipping hspu's (you can use deficit also to get more challenge for you)

  • conditioning Workout

    6x every 4 min

    15/12 cal row
    10 wall balls 12/9kg
    5 burpee box jump over 30/24"
    -mark down your time per round

  • Cardio complex Workout

    • For Time
    • Round 1:
    • 1,000 meter Row
    • 1600m Air Bike
    • 200 Single-Unders
    •
    • Round 2:
    • 750 meter Row
    • 1300m Air Bike
    • 150 Single-Unders
    •
    • Round 3:
    • 500 meter Row
    • 1000m Air Bike
    • 100 Single-Unders
    •
    • Round 4:
    • 250 meter Row
    • 700m Air Bike
    • 50 Single-Unders

  • MayFly Weightlifting Cup 2021 Workout

    09:00-14:00
    3 Attempts Snatch
    3 Attempts Clean & Jerk

    Goal: Heaviest weight possible in each lift

  • Gymnastics Workout

    A)
    Hand stand practice

    B)
    3 rounds for quality
    21 toes to ring
    15 box pike push ups
    9 strict pull ups
    -rest 2:00 between rounds-

    C) 3 sets
    Banded Y-T-A-T x5

  • Pe 24.9.2021 kisa: penkki + kyykky Strength

    Etuheilautus 3x20
    -täysi liikerata

    Penkki 2x2x90%

    Stoppi-kyykky 4x4x60%
    -3s stoppi

    Vipunostot eteen käsipainoilla 3x10+10 (vuorotellen) / vipunostot sivuille 3x20

  • Pe 19.11.2021 kisa: maastaveto Strength

    Stoppiveto: lämmittele ykkösinä 70% asti

    Maastaveto polviin 2x2x75%

    Maastaveto 3x1 (80-85-90%)

    Maastaveto 3x8x40-50%
    -päinvastainen tekniikka

  • Kettlebell Workout

    3 rounds of
    5-5 x KB Side Squat
    8-8 x Superhero Lunge Squat Clean & Press
    20 x V-Up

    3 rounds of
    5-5 x Lunge Knee Lift
    8-8 x Windmill
    20 x Side Bend

    Wod
    Amrap 10’
    10-10 x Gunslinger
    20 x Alt goblet Reverse Lunges
    20 x Sit-Up