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

  • Sunnuntai 31.10. Workout

    Karjalan Kimppa
    Sali kiinni

  • Legday Strength

    Otm7 10 reps

  • Gymnastics + strength + conditioning Workout

    160 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.Strength
    A. EMOM12
    1. 3 Pause Front squat - 60 kg
    2. 6 TNG push press - 42.5 kg
    3. Rest

    B. 3 supersets:
    5 Heavy sumo deadlift - 90 kg
    75s Wall facing HS hold
    2min Rest

    3.Metcon
    For time in teams of 2: - reps changed for 1 athlete
    12 Rope climb - 24 TTB
    12 Power cean & jerk 50 kg - 45 kg
    6 D-ball over shoulder - 22.5 kg
    12 Double DB burpee box step overs 2x15kg
    6 D-ball over shoulder
    12 Power clean & jerk
    30 cal Bike
    Time: 9.58

    4.Strength accessory
    3 sets:
    20 bicep curls - 15 kg
    20 hollow rock

  • Homeworkout 26-05 Workout

    5 rounds for time
    5 Push-ups
    7 Burpees
    9 Air squats
    200 m run

    With weightvest 10/6 kg

  • WOD 13/08/20 Workout

    FOR TIME OF:
    15-10-9
    DEADLIFT 100/70 70/50
    21/15/9
    DOUBLE DB PUSH PRESS 22.5/15 15/10
    12/9/6
    BOX JUMP

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 45 min
    90 s. run/60 s. walk
    6.35 km, 7.05 min/km
    125/154

    PM: 145 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 25

    2.WL
    A. Power snatch
    - Find 1 RM

    B. Consistency work for snatch
    10 sets for quality:
    - 1 Power snatch + 1 TNG squat snatch x 65 % of today's max
    - 30 kg

    3.Back squat
    - 5x3x85-87 % + 4-6 Jumping lunges after each set
    - 77.5 kg

    4.Accessory
    4 rounds of:
    3 Jumps with empty barbell
    3 Snatch balance x 60 % snatch 1RM - 33 kg
    20+20 s Side plank

  • Fuck Legs Workout

    3 rounds for time
    21 wallball 6/9
    15 duoble dumbell hang clean (15/22,5kg)
    9 box jump over (50/60cm)
    Time cap 8min

  • Gymnastics + weightlifting Strength

    130 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 30
    - BCTB x 25 (singles)

    2.WL
    A. Power clean
    2x82-85%
    2x87-90%
    1x92-94%
    1x95%
    1x90%
    2x75%
    - New set every 3 minutes

    B. Jerk: Build up to heavy 3 rep. Max 1 failed set!
    - 35 40 45 50 55 57.5 60 kg

    C. 2x3x70% of daily heavy
    - 42 kg
    - New set every 3 minutes

    3.Power output intervals
    - Not done

    4.Core
    Every 2 minutes x 3:
    15s One arm ring plank hold, R > 10
    15s One arm ring plank hold, L > 10
    5+5 Opposite toes/fingers strict toes to bar

  • Extra Credit 18-09-2020 Workout

    • Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    • Biphasic Lat Stretch x 60s each
    • Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • MAYFLY PRO TRACK Workout

    A,
    Back squat 4th cycle week 3
    1x5@75% of latest training max
    1x3@85%
    1x1 + AMRAP @95%

    B,
    Olympic Squat 15 Reps

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

    Narrow stance as deep as possible; be sure to control the movement all the way up and down.

    C,
    GHD Hip extension 10-10-10

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

    D,
    3 rounds for quality of:
    15 Band Front Raises
    15 Band Pull Aparts
    15 Banded Behind-the-Neck Press
    15 Banded Rows