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

  • 7.9.22 Workout

    ACCESSORY:
    ABS
    2-3 rounds
    10 medball pike abs
    20/20s sivulankku tähtipito
    8 strict toes to bar

  • CONDITIONING Workout

    Every 2:30 x4

    21 Wallball
    15 TTB
    9/6cal Airbike

    RPE 3, nice and easy sweat set.
    Target: unbroken sets with
    repeatable pacin

  • Jerk Balance Strength

    Jerk Balance 3x3 @40-50% of
    1RM
    Rest as needed between.

    Target: Speed under the bar. Fast
    footwork.

  • Quad doublet Workout

    3 rounds for time:

    10 front squat (95/65 lbs)
    20 box jumps (24’/20’)

  • Snatch pull 5 Strength

    4x5 snatch pull

  • 8.9.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • MAYFLY PRO TRACK Workout

    A,
    Band Sumo Deadlift 3-3-3-3

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

    Find a heavy set of 3.
    --then--
    3x 3 within 20% of your best for the day

    B,
    For time:
    3 rounds of:
    20 Wall Balls, 9/6kg
    20 Push-ups
    -- Rest 2 mins --
    3 rounds of:
    20 Med Ball Cleans, 9/6kg
    10 Push Jerks, 70/47kg

    Goal
    Sub 8 min for each couplet.

    C,
    3 rounds for quality of:
    Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
    Banded Lateral Walk, L 7,5m/R 7,5m
    Bird Dog, L 20 secs/R 20 secs

  • Kettlebell Workout

    3x 30 sec work 30 sec rest of each movement (33 min)

    1. goblet squat + bicep curl @24/16
    2. romanian deadlift @32/24
    3. one leg pike pulse over KB /R sc:@8 rx:@12
    4. one leg pike pulse over KB/L
    5. pike pulse
    6. KB hollow flutter kicks @24/16
    7. KB sit-up @8/12
    8. L-sit alt press @24/16
    9. KB push-up @24/16
    10. double KB floor press @24/16
    11. alt push press @24/16

  • Back Squat Ladder Strength

    3 rounds: 4-3-2 with 90sec rest
    between sets and 3min rest
    between rounds.

    One round is 4 reps, 90sec rest, 3
    reps, 90sec rest, 2 reps. Use the
    same loading for all sets, but add
    loading to each round.

    All rounds with RPE 4 to 4+

  • High Hang Squat Snatch Strength

    3 sets of High Hang Squat Snatch
    Double. Rest as needed between.

    Target: easy with the loading. This
    exercise is for your speed under
    the barbell