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

  • Extra Credit 24-10-2020 Workout

    3-4 x 8-12 reps on a muscle group that you feel is lagging.
    - Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Lördag 24/10 2020 Workout

    30-20-10:
    Alternating DB Snatch
    Wallballs
    Straight into:
    10-20-30:
    Burpees
    Calorie Row

  • Valax 21.09.20 Workout

    For time
    84 42 21 12
    60 30 15 9
    36 18 9 6
    Double under/ wall ball / front squat 60kg / bar mu

  • MAYFLY PRO TRACK Workout

    A,
    2 Power Clean + Push Press + Split Jerk 1-1-1-1-1

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

    5x(2+1+1)

    B,
    Hang Muscle Clean 10-10

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

    C,
    Every 1 min for 20 mins, alternating between:
    20/17 Row Calories
    10 Strict Handstand Push-ups

    D,
    6 rounds for quality of:
    Ring Support Hold, 20 secs
    Ring Support Bottom Hold, 20 secs
    Chin Over Bar Hold, 20 secs
    Rest 1 min

  • Omatoimi lämmittely Workout

  • Warm up Workout

    5-10min Dynamic stretching/rolling

    2 Rounds:
    Banded pull apart 5-10 with 5s hold
    Lat pull down 5-10 with 5s hold
    Prone snow angel 10
    Burpee 5 (räjähtävästi ylös)

  • OHS by lunch Strength

    5-3-3-2-2
    Every 2min

  • Snatch by lunch Strength

    5-3-3-2-2
    Every 2min

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    50 Man Makers @22,5/15kg

    1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Overhead Lunge + R Overhead Lunge

    Goal: sub 18 mins

    B,
    For quality:
    3x6 L/6 R Eccentric Stiff Legged Deadlifts, pick load
    3x6 L/6 R Tempo Reverse Lunges, pick load
    1x200 Banded Leg Curls
    3x6 Eccentric Dumbbell Pull Overs, pick load
    3x6 Tempo Strict Press, pick load
    1x75 Banded Pull Aparts

    Eccentric Stiff Legged Deadlifts- 6 secs lowering
    Tempo Reverse Lunges- 3 secs down and up
    Eccentric Dumbbell Pull Overs- 6 secs lowering
    Tempo Strict Press- 3 secs down and up

  • Jakkaralla ja ilman Workout

    FT:

    1km bike-erg
    50 GHD
    1km bike-erg (standing)
    50 push-up
    1km bike-erg
    100m 2xKB walking lunge
    1km bike-erg (standing)
    50 push-up
    1km bike-erg
    50 GHD
    1km bike-erg (standing)