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

  • Clean 3RM Strength

    Find your clean 3RM of the day

  • 15 min of snatches Strength

    15 min time to do 3-reps sets as many you can do.
    Add weight every sets, but keep good technique.

  • Kotona 1.0 Workout

    Aikaa vastaan

    1500m juoksu
    50 ilmakyykkyä
    40 istumaannousua
    15/15 S2O käsipainolla 15/22,5
    20 etunojapunnerrusta
    10 burpee
    1500m juoksu

  • Thursday Optional Cardio or Rest Day Workout

    With the Air bike/ Bike erg and Ski Erg
    1:00 easy -> :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast
    rest 1.5 min and same thing with ski erg. Alternating times total 2-3 times.
    So its 4 or 6 times 4.5 min work with different paces.
    Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.
    Put the score of ski and bike erg as calories on result area.

  • Rest day Workout

    Rest day

    50 min massage

  • Skillzz Workout

    Skill practice

  • Sunday Conditioning EMOM 40 Workout

    1) Row 14
    2) WB 12
    3) DU 40
    4) V-up 5+5

  • Quality cats Workout

    3 Rounds for quality
    5 Skin the cats
    10 DB Floors press
    rest 2 min

  • MAYFLY PRO TRACK Workout

    A,
    Snatch Balance 3-3-3-3-3

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

    B,
    Snatch Pull 3x3

    Use the same weight for each set.
    Rest as needed between sets.

    100% or higher 1RM Snatch

    C,
    6 rounds for time of:
    3 Ring Pull-ups
    3 Toes-to-rings
    3 Muscle-ups
    9 Deadlifts @125/80kg
    12 echo bike cals

    Goal: Sub 16 mins

    D,
    3 rounds for quality of:
    Banded Plank On Hands, 30 secs
    Hip Extension Hold, 30 secs
    Side Plank, L 15 secs/R 15 secs

    Rest as needed between rounds.

  • Kom igång14 Workout

    A1: SA Kb shoulder press
    A2: SA Kb rows
    B1: push ups
    B2: banded pull aparts
    C1: SA DB shoulder flys
    C2: OH banded triceps extensions
    E: Banded eccentric supination