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

  • 12/31/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    WRK(24)
    WRK 5:00 REST 1:00 x4
    3 ring row or db upright row(tempo 2-2-2-2)
    two seconds up-two seconds hold at top-two seconds down-two seconds hold at bottom
    6 kettlebell/dumbbell straight leg deadlift
    12 sit ups
    24 plyo jumps

    Finisher
    50 round the world
    1:00 hamstring stretch

  • Gymnastics + strength + aerobic work Strength

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1 + 4x2

    2.Squats
    A. Back squat
    6x70% - 62.5
    6x80% - 72.5
    3x90% - 80
    2x95% - 85

    B. Front squat
    6x65% - 52.5
    6x75% - 60
    6x80% - 65
    New set every 3 minutes through the whole squat session

    3.Aerobic work
    Easy bike for 30 min
    2.27/1000 m, 12250 m

  • Conditioning Workout

    Up for the challenge?

    For time with a partner :
    Karen
    Dumbell Grace
    Karen
    Dumbell Grace
    Karen

    Timecap: 30 mins

    Karen = 150 Wallball @9/6kg
    Grace = 30 DB Cl and Jerk @2x22,5/15kg

    Its not partner WB, but regular!:)

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 3-3-3-3

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

    B,
    For time:
    50 Dumbbell Burpee + Power Clean + Push Press @22,5/15kgx2

    Every 1 min (starting at 0:00) complete:
    3 Ring Muscle-ups

    Goal: sub 12 mins

    C,
    3 rounds for quality of:
    10 Strict Toes-to-bars
    10 Seated Barbell Good Mornings, pick load
    Barbell Back Rack Hold, pick load, 20 secs
    Rest 1:30

    7-10 Strict Toes-to-bars
    Seated Barbell Good Mornings- moderate load
    Barbell Back Rack Holds- heavy load, try close to your 1RM Back Squat

  • 5km fartlek Workout

    1km lätt jogg
    1km spring snabbt
    1km lätt jogg
    1km spring snabbt
    1km lätt jogg

  • Rest day Workout

    Rest day

  • Gymnastics + weightlifting + conditioning Strength

    160 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 35 (singles)

    2.WL
    A. 3 position clean complex
    4 x
    1 High hang clean
    1 Hang clean
    1 Clean below the knee
    x75-80 % / "1 reps in the tank"
    - New set every 3 minutes
    - 55 55 57.5 57.5

    B. Clean pulls with 2 s. pause below the knee
    3x3x95-100% of your clean 1 RM
    - 90 s. Rest between sets
    - 70 kg

    B. Split jerk > push jerk
    4x3
    "1 reps in the tank"
    - New set every 3 minutes
    - 55 55 57.5 57.5

    3.Conditioning
    Barbell cycling efficiency
    AMRAP10 for quality:
    8 Power snatch 45/30 kg > 25 kg
    8 Bar facing burpees
    Reps: 6 rounds + 4 snatch

    4.Core and shoulder health
    - Not done

  • Wod roulette / end of january Workout

    Emom 30
    1. 12 x ohs (40/25 kg)
    2. 3 x clean (90/60 kg)
    3. Rest

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 AMSU with plate
    20 plate Russian twists
    10 Situps with barbell (toinen pää lattialla, toinen pää kädessä)
    20 Landmine twists
    Rest

  • 12/30/20 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    RCVR(30)
    walk, jog, bike, stretch

    Finisher
    1:00 min pigeon per side