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

  • Back squat 8x5 Strength

    Back squat 8x5

  • 27.6.2023 Snatch Workout

    Climb in 85 - 95% and Perform

    5 x 1 Every 2:00

  • MAYFLY PRO TRACK Workout

    A,
    2 Power Clean & Jerks, pick load

    Every 1 min for 10 mins.

    65-75% 1RM OR Add 2,5.5kg from last weeks lift

    B,
    Complete as many rounds as possible in 20 mins of:
    10 R Single Arm Kettlebell Snatches,24/16kg
    10 R Single Leg Front Rack Box Step-ups,
    5 R ¼ Turkish Get-ups,
    20/17 Ski Erg Calories
    10 L Single Arm Kettlebell Snatches,
    10 L Single Leg Front Rack Box Step-ups,
    5 L ¼ Turkish Get-ups,
    20/17 Ski Erg Calories

    Complete at RPE 6-7 out of 10 (60-70% effort).

    C,
    For quality:
    Handstand Hold, 1:30
    3x 5 Wall Walks
    3x See-Saw Plank, 20 secs

    Handstand Hold- accumulate the total time

  • Weighted chin up 1RM Strength

    Chin up 1 RM
    Tried but missed 30 kg

  • MAYFLY PRO TRACK Workout

    A,
    Pause Bench Press 3-3-3

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

    3 sec hold at the bottom of each rep.

    B,
    For time:
    30 Clean & Jerks, 61/43kg

    "Benchmark Friday ish"

    Goal: Be smart and choose and intensity right for you today

    C,
    For quality:
    Outdoor Activity, 20 mins

    20 min Low Intensity Outdoor Activity or Walk

  • Päivän treeni 7.7.23 Workout

    Alkulämmittely
    Ketjuvenytykset 1. kierros seisten, 2. kierros lattialla
    etuketju
    eturistiketju
    takaketju
    takaristiketju
    sivuketju

    Voima
    circuit 4 kierrosta 40/20

    askelkyykky + kierto
    rengassoutu + kierto
    1-jalan lantion nosto + veto kumpparilla
    1-käden penkkipunnerrus + kierto jumppapallon päällä
    sivulankku (+ jalan ja käden avaus)
    lastausliike

  • Relentless for 3 Workout

    For Time (in group of 3):
    3,000 meter Row
    6 rounds of "Cindy"
    75 Toes-to-Bar
    6 rounds of "Cindy"
    75 Power Cleans (135/95 lb)
    6 rounds of "Cindy"
    75 Wall Balls (20/14 lb)(10/9 ft)
    6 rounds of "Cindy"
    3,000 meter Row

    One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

    Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.

  • Reeni 3 Workout

    For time:
    6 Rounds
    42,5kg

    6 Truster
    6 OHS
    6 T2B
    6 Clean
    6 HSPU
    6 Pull-up

    Time cap: 20 min

  • MamaWod Workout

    3:00 on / :30 off x 2 rounds:
    1: 20 kb swing + row
    2: 20 box jump over + ski
    3: 10+10 one arm db thruster + bike erg
    4: 10+10 half kneeling rotation + echo

  • Snatch complex Strength

    10 sets: Add loading after 2 sets
    and last lifts with RPE 4 to 4+

    Hang Panda Pull (above the
    knee) + Hang Power Snatch +
    Hang Squat Snatch.

    With the first 1-4 sets, do one
    OHS after the hang squat
    snatch. Use straps if needed.
    Add 2,5-5% compared to
    last week.