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

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 35
    - BCTB x 25 (singles)

    2.WL
    A. Clean complex
    4 x 1 Clean pull + 1 Clean below the knee
    - 75-80% / "1 rep in the tank"
    - New set every 3 minutes
    - 57.5 57.5 60 60

    B. Clean pulls
    - Not done

    C. Split jerk > push jerk
    3x2
    - "1 rep in the tank"
    - New set every 3 minutes
    - 57.5 60 60 kg

    3.Conditioning
    EMOM12
    1. 10 Power snatch 25 kg + 5 Bar facing burpee > 22.5 kg
    2. 10 Thruster 25 kg + 10 Toes to bar > 22.5 kg + 5 TTB
    3. Easy bike

    4.Accessory
    2 rounds of:
    10 Y-lift with bench
    10 T-lift with bench
    30 Hollow rocks

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Weighted chin up
    4x2
    - New set every 2 minutes
    - 17 kg

    B. Strict pull & push capacity - for quality:
    3 rounds of:
    30 s. Max reps Strict HSPU > knees on 24" box - 8 reps
    30 s. Rest
    30 s. L-hang - tuck hang
    30 s. Rest

    3.Conditioning
    WORKOUT 6
    2 rounds:
    4 min Row @ 22 SPM
    3 min Row @ 24 SPM
    2 min Row @ 26 SPM
    1 min Row @ 28 SPM
    Rest 5 minutes between sets
    Avg. paces: 2.11.6, 2.08.7 / 500 m

  • Fredag 19/2 2021 Workout

    Deadlift Build up to 3rm
    +
    For time
    1000m row
    75 Kb swings
    50 Wall balls

  • Shoulder press 5x5 Strength

    5x5 / 2-3min

  • Friday Cool down Workout

    2-3 min light cardio
    5 cobra to prayer pose (hold for 5 seconds on each position)
    1+1 min wall pec strech
    1-2 min deep squat hold, move weight ankle to ankle every 10s.

  • Endurance WOD Workout

    40 min amrap:
    50 cal ski or row
    25+25 m single DB overhead walk (35/25 lb)
    50 cal ski or row
    50 single DB box step ups (35/25 lb)
    50 cal ski or row
    50 hand release push ups

  • Friday Warm up Workout

    SKI
    1:00 easy @60-70% effort
    :30 moderate @75-80%
    1:00 easy
    :30 moderate/fast @80-85%
    1:00 easy
    :30 fast @85-90%
    then
    10+10 big arm circles (forwards/backwards)
    :30 tricep strech R/L
    30-50 single unders
    6-8 ghd sit ups
    6-8 push ups
    1 rope climb / 3-4 strict pull ups
    20-30 double unders

  • WOD, uimahallin parkkis Workout

    Tempaus Ladderi käsipainolla:
    50-40-30-20-10
    -välissä juoksu

  • Backward stepping lunges 5 x 8 Strength

    Backward stepping lunges 5 x 8

  • MAYFLY PRO TRACK Workout

    A,
    Week 8
    Block Clean & Jerk 1-1-1-1-1

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

    B,
    OPEN 20.1
    10 rounds for time of:
    8 ground-to-overheads @43/29kg
    10 bar-facing burpees
    Time cap: 15 minutes (goal: sub 13mins)

    C,
    Each for time:
    Row: 7x 500 m

    Rest 2 mins between efforts.

    Goal:
    Strong and consistent effort across all intervals.

    D,
    AMRAP12 mins
    Complete as many rounds as possible in 12 mins of:
    60m Double Kettlebell Front Rack Carry @24/16kg
    30 mDouble Kettlebell Overhead Carry @24/16kg
    15m Bottoms-up Kettlebell Carry @16/12kg
    10 Kettlebell Push-ups