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

  • 3-2-1 Workout

    Partner wod 36min
    Molemmat suorittaa jokaista liikettä 3min-2min-1min
    Burbee
    (3min-3min-2min-2min-1min-1min)
    WB @14lbs
    (3min-3min-2min-2min-1min-1min)
    DB snatch @12,5kg
    (3min-3min-2min-2min-1min-1min)

    Tulos on yhteenlaskettu toistomäärä

  • "So Simple" Workout

    21-15-9
    - Pull Ups
    - Alt. Devils Presses 20/15kg
    - Box Jumps 60/50cm

  • Snatch Seg. pull Strength

    4 rnds, 20s. each, 10s. rest b/w
    negative handstand (to deficit if possible) come off the wall b/w reps
    Banded dead bug
    Banded step back lunge L
    Banded step back lunge R

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Snatch Seg. pull
    2 s. @ start, top of the knee, hip
    4 s. down

    5x3 @77.5% of snatch

  • MAYFLY PRO TRACK Workout

    A,
    1 Hang Power Clean + 1 Power Clean + 1 Split Jerk 1-1-1-1-1

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

    5x(1+1+1)

    After warming up, take 5 sets to find your max weight for the complex for today.

    B,
    Complete as many rounds as possible in 30 mins of:
    max rep Ski Erg Calories, 3 mins
    50 Double Unders
    3 Front Squats, pick load, from the floor
    1 Legless Rope Climb

    Front Squats- 65-70% 1RM

    Each new round add 5kg to your front squat. Goal is a strong but sustained effort across all rounds completing the work at a RPE of 6-7/10.

    C,
    Push-ups 4x10

    Rest as needed between sets.

    Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.

  • Snatch + abs Strength

    E2M | 20min

    3 snatch

    E2M | 10min

    20 mountain climber
    10 single jack knife
    15 crunches

  • 20.1.2020 Workout

    10 minutes:

    14 single leg TTB (cross)
    :30 HS hold (wall)
    5 Sumo Inchworm
    10 GHD back extension

  • Tasan tanssit Workout

    For time:
    - 5 rounds of Cindy
    - Isabel
    - 5 rounds of Cindy
    - Grace
    - 5 rounds of Cindy
    Rest 5’

    For time:
    - 400m sled push 25/50kg
    - 40 abmat sit ups
    - 40 Deadlifts 40/60kg
    - 40 burpee box jump overs
    Rest 5’

    For time:
    - 30 Front squats 40/60kg (no rack)

    Isabel is 30 snatches 40/60kg (power is ok)
    Grace is 30 c&j 40/60kg

    Time cap 55’ for total set

  • Zercher squat 3x3 Strength

    Zercher squat 3x3.

  • Warm up and strength Strength

    3:00 easy bike or row

    Barbell warm up

    Then 5:00 to warm up to a heavy 2 rep max

    Hang squat clean
    EMOM x 10
    2 reps as heavy as possible

  • Gymnastics + conditioning Workout

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - 10x1

    2.BCTB
    - BFLY x 30
    - BCTB x 25 (singles)

    3.Conditioning
    For time - partioned anyhow:
    80 cal Row
    100 Chest to bar > 60 TTB
    120 Wall ball
    Done as 10 rnds of:
    6 TTB
    12 wall ball
    10 cal row
    Time: 19.11
    All sets UB

    4.Cool down
    10 min easy bike