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

  • D. Body armor Workout

    3x
    15 pallof presses L/R
    10 bend over banded rows L/R
    25 overhead banded triceps extensions

  • Core EMOM Workout

    EMOM
    8 rounds:

    1) 20 x OHS
    2) 20 x Sit ups
    3) 20 x Strict presses
    4) 20 x Leg raises

  • B. Squat Cleans Strength

    Squat cleans

  • 5/11/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(18)
    WRK 2:00 REST 1:00 x6
    10 push ups
    10 russian kettlebell swings
    25 jump rope or double unders

    Finisher
    50 double crunch
    1:00 hamstring stretch

  • Snatch Strenght 2 Strength

    2x3 Snatch pull 100%
    2x4 Snatch balance 80%
    4x4 Snatch 75% (drop and go)

    Build a heavy snatch in 12min

    Notes: Aina kun uusit tämän treenin lisää vähän painoa tankoon.

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • 04.07. WOD Workout

    E2MOM, 5 rounds:
    Strict pull-ups 3-6

    Every 30 sec, 6 rounds:
    Quality push-ups 2-4

    EMOM 20 min:
    1. Ski / Row / Assault
    2. Box jumps
    3. Hollow rock
    4. Rest

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 6-4-2

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

    RPE 8/10

    B,
    Bulgarian Split Squat 16-16-16, using heaviest weight per set
    Hack Squat 15-15, using heaviest weight per set

    Bulgarian Split Squats- 3x8 L/8 R

    C,
    “Fight gone bad”
    3 rounds, 1 min per station, for max reps of:
    Wall Ball @9/6kg
    Sumo Deadlift High-pull @34/25kg
    Box Jump@60cm
    Push Press @34/25kg
    Row Calorie
    Rest 1 min

    Rotate immediately to the next station every 1 min,
    the clock does not stop or reset between stations.

    Goal:
    Compare to previous score or set a new benchmark.

    D,
    For quality:
    3x6 L/6 R Eccentric Split Stance Deadlifts, pick load

    6 secs lowering and regular return each rep.

    +
    Couch Stretch:
    2 min/side

    Box Shoulder Stretch:
    :60-90sec

  • Muscle & Power, AV1 Strength

    Front squat 5 RM, then 3x3 @ same weight

  • RestDay Workout

    Leppäillään.