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

  • BBC Weightlifting - Friday session Workout

    Primer:

    4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

    A) Snatch & Clean and power jerk

    Build up to a 1RM power snatch of the day in 12 minutes.
    Rest 3:00 minutes
    Build up to a 1RM power clean & power jerk of the day in 12 minutes.

    B) Conditioning

    4 Rounds for time of:
    6 Snatches
    5 Clean and jerks
    4 Thrusters
    Rest 1:30 min between rounds
    Choose a moderate weight (60-70% of 1RM power snatch)

  • BBC Weightlifting - Clean (omatoimi) Workout

    A) Clean, nousu nelosilla raskaaseen painoon.
    - Ei tng, ei pudotuksia.
    - Kaksi kertaa sama paino
    - 15 min

    B) EMOM for 6 minutes: 2 Power cleans @ 70% of A.
    - Korostetun hidas veto lattiasta polven yli
    - “Venytä rannetta” vedon aikana, eli keskity pitämään kädet rentona & yläselkä tiukalla.

    C) Front squats

    Aaltosarjat: 6-3-6-3-6-3. Nousu mahdollisimman isoon kuormaan. Eli ensin 6 sarja, sitten 3 toiston sarja, uudestaan 6, sitten 3 jne.
    - Muista hyvä, pysty ja leveä asento.
    - Paino koko jalkapohjalla
    - Ei kippaamista eteenpäin.

    D) Accessory:

    3-4 Rounds of:
    12 Bent over rows
    10+10 1-arm bent over row
    10-20 GHD sit-ups
    *Kaikissa kunnon polte yläselkään ja latsiin (paitsi GHD vatsaan tietty)

  • Week 8, Day 53 Workout

    Warm-up:

    5:00 min light bike
    Right into
    3x
    1:00 min @ 80% Watt
    5+5 Samson lunges
    40 Plate hops

    Bike workout:

    40:00 minutes bike erg 5:00 min @ 75-80% watts
    400m run

    Bonus:

    4 x 20+20 Supported wrist extensions, light

    Banded deathmarch with wallball in bearhug,
    accumulate 12:00 minutes

  • Week 10, Day 69 Workout

    Warm-up:

    3:00 min row erg
    +
    3x
    10+10 1-Arm deadlifts
    10+10 1-Arm shoulder press
    7 Burpees
    5 High box jumps

    Clean and jerk

    5 sets of 2 (Power clean & push jerks) @ 68%

    Deadlifts

    12 @ 57%
    9 @ 65%
    7 @ 70%
    4x4 @ 76%

    Metcon:

    Every minute on the minutes for 40:00 minutes of:
    15/12 Calories row
    10 Dual KB swings 2x24/16
    15/12 Ski erg
    10 Burpee box jumps 24/20”

    Bonus:

    Banded chest to bar pull-ups 6 x 8
    4 x 12 Reverse hyper
    4 x 10 Good morning with barbell

    Core:

    5 x 30m Sandbag bearhug carry

  • Chipper Workout

    For time:

    40 wall balls
    30 DB snatch
    20 T2B
    30 DB snatch
    40 wall balls

    R5JC

  • Stuganfit Workout

    A: 10x 30 on/ 30 off pogo jumps
    Straight into…
    B: 10min emom 3x height jump
    Straight into…
    C: 2,5km run(Lilla rundan)
    Straight into…
    D: 20min emom 15xrkb swing

  • Stuganfit Workout

    A: 1 Kb Snatch + 3 SA Kb press x5
    B1: Assisted SA push ups 3x6/arm
    B2: SA kb rows 3x15/arm
    C: Push ups 5x10

  • Row + pull-up metcon Workout

    10 Rounds with partner (5 each, YGIG) for time of:

    • 500/400m Row
    • 20 Pull-ups

    Timecap: 30 minutes

  • Deadlift 4-3-3-2-2-2 Strength

    Keep good technique

  • MAYFLY PRO TRACK Workout

    A,
    Log your best Back Squat 1 rep max lift.

    Only log the heaviest 1 rep, do not include sets prior to it.
    20 mins to find your 1RM for the day.

    B,
    10 rounds for time of:
    30 Double Unders
    7 Deadlifts, 70/47kg
    5 Box Jumps,70/60cm
    3 Hang Squat Cleans, 70/47kg

    Goal
    Sub 20 mins

    C,
    Complete as many rounds as possible in 8 mins of:
    10 R Paloff Press
    Single Arm Kettlebell Overhead Carry, pick load, R 30m
    L-Sit Hold, 15 secs
    10 L Paloff Press
    Single Arm Kettlebell Overhead Carry, pick load, L 30m

    EASY