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

  • "Vielä pari lisää" Workout

    10 min AMRAP

    2, 4, 6, 8 ...jne.

    Abmat sit-up
    DB snatch / 10 kg DB
    Box jump / 50 cm box

    14 sarjaan asti ehditty

  • Back squat Strength

    10-8-6-4-2-1

  • Back squat Strength

    10-8-6-4-2-1

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 2-2-1-1-1

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

    3 secs pull to the hip pocket and GO!

    B,
    Every 1 min for 20 mins, alternating between:
    20/17 Row Calories
    20/15 Push-ups

    C,
    3 rounds for quality of:
    10 Prone Snow Angels
    Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

  • Back Squat Strength

    Back squat

    6 sets of 8 reps
    - Find your max weight for 8 reps
    - 90s rest between sets

  • Shoulder Press Strength

    Pystypunnerrus

    Reps: 10-8-6-4-2
    - Paino nousee sarjojen lyhentyessä
    - Lepo 90s settien välissä

  • Push ups & Air squats Workout

    FINISHER
    3 x AMRAP 4min
    - Push Up
    - Air Squat

    2 Push Up - 2 Air squat - 4 Push Up - 4 Air squat - 6 Push Up - 6 Air squat jne…

    As many rounds as possible
    Rest 2min between AMRAPs

  • WOD 13/09/22 Workout

  • HS Skill Work Workout

    5 sets:
    5 Efforts of HS-walk
    - You must get walking steps for the effort to count
    - Rest 2min btw the sets
    —————————————————————————
    5 sets of:
    Max HS Walking Steps, standing still w/ spotter (1=1)
    - Rest 1min btw sets
    —————————————————————————
    4 sets of:
    HS balance drill
    - Handstand w/ forearms against 50cm box, facing the box
    - Try to stay as straight as possible and balance w/ your palms and fingers
    - max hold. Stand as long as possible!!!

  • DL 3x1 Strength

    Herkistelyä ennen ykkösiä
    @<95%
    Rest as needed