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

  • CONDITIONING Workout

    30-45min for Quality, go by feel

    1) 3-6 D-Ball/Sandbag Squat
    Clean *
    2) 20+20m Single Arm Farmers
    Carry
    3) 5-10 Rower Pike-Up
    4) 1-2 Rope Climb
    5) 3-5 High Box Jump
    6) 400m run or 2min machines

    RPE 3
    * work with what you got. If you
    don't have appropriate loading,
    you can do Ground to Shoulder
    or heavy hang power cleans

  • PT Group TI 14.12. klo 18 Workout

    LÄMMITTELY
    2 kierrosta, n. 40-60s. / liike
    1. Puolikas dead bug - paino kohti kattoa
    2. Lantionnosto + lonkankoukistaja veto
    3. Lähentäjä istuen - kuminauha tolpassa
    4. Selin jalan kierto - paino kohti kattoa
    5. Kuminauhan työntö selkä tolppaan päin

    VOIMA
    3 x 8 yhden jalan maastaveto
    3 x 8 lattiapunnerrus

    TAITO- / TEKIIKKAHARJOITTELU
    Valakyykky
    Käsilläseisonta

  • T2B/WB & DU Workout

    • EMOM x min, pick x
    • Pick reps/min for T2B/WB & DU
    • T2B+DU on odd minutes
    • WB+DU on even minutes

  • Kettlebell Workout

    A) 3 sets of
    6/6 half kneeling KB press @ 31X1 tempo
    12 quadruped pull through
    6/6 single KB front rack split squats @ 31X1 tempo
    12 russian twist*
    *pause in the middle for 1 sec.

    B) AMRAP 16 mins with partner (Relay style)
    12/9 calories bike/row/ski
    9 cleans
    6 (3/3) alt. front rack reverse lunges
    3 thrusters

    Rx: 2x20/12 kg
    Goal: 8+ rounds

  • Split Jerk Strength

    10 min of
    10 cal row
    5 z press each side
    10 walking lunges
    3 Dept jumps
    then
    2 rnds of
    5 strict press from behind the neck
    5 dip drive from front rack
    5 push press
    5 narrow grip OHS
    5 push jerk
    5 squat jerks

    Split Jerk
    Work up to a heavy single. Once you miss a weight 3 times you’re done for the day.

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 7-7-7

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

    B,
    Fran
    21-15-9 reps, for time of:
    Thruster, 43/30kg
    Pull-up

    Goal
    Sub 8 mins

    C,
    Complete as many rounds as possible in 8 mins of:
    10 Pike Compressions
    10 Hip Extensions
    Sandbag Bear Hug Carry, pick load, 15m

  • Benchpress juggernaut 5 nr3 Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench press amrap @85%
    C: leg extensions 3set
    D: Strict chin ups 3set

  • Bar-mu EMOM10 Workout

    EMOM 10min
    1-5 Bar Muscle-Up

  • Conditioning Workout

    Partner Workout (You GO, I GO)

    In 18 minutes :
    200 Partner wall ball @9/6kg
    At 0:00 and every 2 minutes :
    10 Syncro alt. Dumbell Snatch @22,5/15kg
    5 Syncro T2B
    In Remaining time AMRAP
    10-20-30-40-50…
    DU (each)
    Syncro Sit up

    Rest 3 mins

    EMOM 12 mins ( individual)
    Min 1: Single arm DB thruster 8/8@22,5/15kg
    Min 2: Dumbell Pull over 8/8
    Min 3: Rest

  • Main site Friday 221118 Strength

    Muscle clean 1-1-1-1-1 reps