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

  • Maanantai 29.11.21 Strength

    1.) Muscle clean +front squat to split jerk 4×3+3
    2.) Dip clean 5-6×2
    3.) High hang T&go clean+jerk 5×2+1
    4.) Back squat 4,3,2,4,3,2

  • Burpee&thurster Workout

    16 min AMRAP
    Buy in 1 000 m row
    Bar over burpee x 8
    Thruster x 8

  • Emom20 Workout

    1. 10wb (14lb)
    2. 7-10 pull up/ring row
    3. 8 cal row
    4. 5+5 db snatch (12,5kg)
    5. 10 sivulinkkari

  • Kettlebell Workout

    1,

    3 rounds of
    5-5 x Half Knee Press @16/24
    5-5 x Dead Squat Clean @16/24
    20 x Plank Twist

    2,

    Emom 20’
    1 min: 12 x am swing @16/24
    2 min: 12 x goblet squat @16/24
    3 min: 12 x snatch @16/24
    4 min: 12 x alt reverse goblet lunge @16/24
    5 min: 12 x KB sit-up reach @16/24

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    21 Toes-to-bars
    Overhead Walking Lunge, 52/35kg 15m
    18 Toes-to-bars
    Overhead Walking Lunge
    15 Toes-to-bars
    Overhead Walking Lunge
    12 Toes-to-bars
    Overhead Walking Lunge
    9 Toes-to-bars
    Overhead Walking Lunge

    Goal: Sub 15 min

    B,
    4 rounds for quality of:
    10 Rear Delt Raises, pick load
    10 L/10 R Landmine Muscle Snatches, pick load
    10 Scap Pull-ups

    3-4 rounds.

  • Conditioning Workout

    For time:
    800/640m Ski
    40 HSPU
    40 Single Arm DB Hang Clean & Jerks 20/15kg
    40 Pull-ups
    800/640m Row

    -- Rest 5:00 --

    800/640m Row
    40 Pull-ups
    40 Single Arm DB Hang Clean & Jerks 20/15kg
    40 HSPU
    800/640m Ski

    TC 35min

  • 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