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

  • MAYFLY PRO TRACK Workout

    A,
    3 position squat clean & jerk
    1-1-1-1-1
    - jerk only After the last clean
    - hang- mid -floor
    - 5 sets , each set must be be AHAP

    B,
    Olympic Squat 1x15, using heaviest weight for the set
    Reverse Hyper 10-10-10, using heaviest weight per set

    C,
    5 rounds for time of:
    25 Double Unders
    12 Deadlifts@70/47kg
    5 Toes-to-bars
    25 Double Unders
    9 Hang Power Cleans
    5 Toes-to-bars
    25 Double Unders
    6 Push Jerks
    5 Toes-to-bars

    Goal: sub 18 mins

  • Kb pyramid Workout

    For time
    5-10-15-20-25-20-15-10-5
    Unbroken rkb swings

  • 9/14/20 Workout

    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    WRK(25)
    5 giant sets-
    10 single arm devil press
    15 toe to pole(anchored leg raise)
    20 dumbbell hopovers
    200m suit case carry-change hands at the 100m mark
    rest no more than 1:30 rest after each round

    Finisher
    100 russian twist
    1:00 samson

  • Painonnosto, tempaus syyskuu Workout

    Lämmittely
    3 kierrosta:
    a. Voimatempaus x 3 + vapu niskantakaa x 3 + valakyykky x 3 (vara 2-3)
    b. Tempaus allemeno räkistä, ilman ponnistusta x 3 (vara 2-3)

    Pääliikkeet
    Sarjat 4
    Palautukset: 120 sek
    a. Tempaus alle meno räkistä, ponnistus x 3 (vara 1-2)
    b. Tempaus polven yläpuolelta + polven alapuolelta 2 + 2 (vara 1-2)
    c. Tempaus veto + tempaus + valakyykky 1 + 2 + 3 (vara 1-2)

    Tukilliikkeet
    2 sarjaa
    Boxihypyt x 2 (vara 1-2)
    Selän ojennus tangolla (tempausote) boxilta/ GHD -laite x 8

  • WOD 15/09/20 Workout

    AMRAP 5' OF:
    400MT RUN
    15 HSPU
    MAX HANG POWER CLEAN 60/40 40/25
    REST 1' ×3 SET

  • Power Day #67 Workout

    Warmup
    400m run
    10x crab walk
    10x monster walk
    10x hip hinge
    10x external shoulder rotation
    10x internal shoulder rotation
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts

    Conditioning: Power
    5 Rounds for Time
    -10x Alt. Overhead hammer strikes
    -10x Transverse hammer strikes (5/side)
    -10x Transverse banded twists per side
    -10x Mjolnir snatches (5/side)
    -10x supine ring rows
    -10x transverse banded twists per side
    -10x pushups
    -10x transverse sandbag lunges

    Finisher
    -2:30 max effor Mjolnir complex
    -5x hand to hand lunge swings
    -5x 360 swings to squat each direction
    -5x side lunge transverse swings each side
    -5x hand to hand hinge swing
    -Rest :30
    -2:30 heavy bag striking

    Core
    3 rounds
    -20x sit-ups
    -20x rev hypers
    -10x hammer 360 swings each direction
    -20x 2ct flutter kicks
    -20x back extensions

    Recovery
    -1:00 lacrosse ball on any tight spots
    -2:00 thoracic foam roller
    -:30 each side pigeon pose

  • 9/11/20 Workout

    2rds
    20 mountain climbers
    10 single leg deadlift
    20 plyo jumps
    10 side plank punch thru

    WRK(10)
    50 heavy rope, jump rope, double unders
    100m run
    40 sit ups
    100m run
    30 push ups
    100m run
    20 russian kbs
    100m run
    10 pull ups
    100m run

    Finisher
    100 flutters
    1:00 samson

  • Seated shoulder press 4x9 Strength

    Seated shoulder press 4x9

  • Push press Strength

    Pushpress 5*8 + 6 oikeaa leukaa

  • C. Strict gymnastics Workout

    EMOM 18 MIN
    5-10 Strict toes to bar (Knees have to be 100% locked, scale by going lower)
    3-6 Ring Muscle Ups
    4-8 Strict deficit HSPU (20kg plates)