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

  • Snatch complex Strength

    7x every 90s.
    3 pos. snatch
    - High hang -> top of the knee -> floor
    - tng
    - add weight to last week 1-3kg per set

  • MAYFLY PRO TRACK Workout

    A,
    Pause Back Squat 4-3-2-1

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

    3 sec pause at the bottom of each rep.

    B,
    For time:
    Row, 1000 m
    75 Power Snatches @34/25kg
    50 Toes-to-bars

    Goal: Sub 12 min

    C,
    R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
    Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs

  • Turkkilainen ylösnousu Strength

    3 x 3/3

  • Kunto Workout

    Joka alkava 2min x 6
    10-12 Askellus boksille
    6 1-Käden devils press vuorokäsin

  • Holy moly Workout

    For time

    10,9,8..1 Thruster 60/45kg
    1,2,3..10 Bar muscle-up

    TC.20min

  • Muscle & Power, AV 1 Strength

    Back squat 3 RM, then 3x3 @ 90 %

  • "Napalm" Workout

    2 Rounds For Time:
    10 Bar Muscle-ups
    20 Bar-Facing Burpees
    30 Deadlifts 102,5/70kg
    40 Wallballs 13/9 kg , 10/9ft.

  • MAYFLY PRO TRACK Workout

    A,
    1 Snatch, pick load

    Every 1 min for 15 mins.

    Complete as:
    3 Snatch Waves; each wave is 5 mins long

    Start at 75% 1RM on the first min and add 5kg each min, reset each round.

    B,
    In 5 mins, for max reps of:
    50 Wall Balls, 9/6kg
    max reps in remaining time Bike Erg Calories
    -- Rest 2 mins --
    In 5 mins, for max reps of:
    50 Bike Erg Calories
    max reps in remaining time Wall Balls, 9/6kg

    Goal: 50 Calories & 50 Wall Ball

    C,
    "Flight Simulator"
    10-20-30-40-50-40-30-20-10 reps, for time of:
    Unbroken Double Under

    Each set must be performed unbroken before you can move on to the next.

    Goal: Unbroken

  • BBC Weightlifting - Friday session Workout

    A) Clean

    Clean, nousu kakkosilla painossa ylös päin kunnes liike alkaa hidastumaan.
    - 2 kertaa sama paino ennen lisäämistä
    - Ei tng, ei saa pudottaa
    - 20:00 minuuttia.

    B) Clean pulls

    Clean pull 4 x 4 @ raskain paino A -osiosta + 15-25kg
    Ei tng, ei pudotuksia.

    C) Conditioning

    3 Rounds for time:
    25/18 Calories row
    30 Back rack lunges, alt legs 40/30kg
    15 OHS 40/30 kg
    *Painon tulisi olla kevyehkö siten, että sarjat tulevat lähtökohtaisesti putkeen. Voit ottaa yhden levon sarjan aikana tarpeen vaatiessa.

    D) Bent over row, 3 x 12. Raskaahko paino, jolla saat hallittua liikeradan sulavasti. Jokaisessa sarjassa pitäisi jäädä tankkiin varaa 2-3 laadukasta toistoa.

  • 25.03.22 Workout

    5 roundes for time
    20 kbs russian 24kg
    20 Goblet squat 24kg
    10 strict pullups
    2000m