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

  • MAYFLY PRO TRACK Workout

    A,
    Hang Snatch 1-1-1-1-1, using heaviest weight per set
    Snatch Balance 1-1-1-1-1, using heaviest weight per set

    B,
    For time:
    15-12-9 reps of:
    Power Snatch@52/34kg
    Bike Erg Calorie
    -- Rest 3 mins --
    9-12-15 reps of:
    Power Snatch@52/34kg
    Bike Erg Calorie

    Goal- Sub 6-minutes for each interval

    C,
    30-40-50-60-70-60-50-40-30 reps, for time of:
    Unbroken Double Unders

    Each set must be performed unbroken before you can move on to the next.

    Goal: Unbroken

  • Ninjat 14-16v Voima Workout

    Kapea lattiapenkki + hauiskääntö

    5 x 5 +10

  • BASIC Stabilitet Axlar/Sidoplan Workout

    C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
    C2: Sidebend hipraise 8-10 x 3

  • Överkropp hemmafit Workout

    A: SA Kb press 4x5
    B1: SA Kb rows 3x12
    B2: Push ups 3x18
    C1: DB powell raise 2set
    C2: Banded over head triceps extensions 2set
    D: SA DB biceps curls 2x8

  • Competition Strength

    B.
    Every minute, on the minute…
    Back Squat
    *Set 1 – 40% x 1 rep
    *Set 2 – 50% x 1 rep
    *Set 3 – 60% x 1 rep
    *Set 4 – 70% x 1 rep
    *Set 5 – 80% x 1 rep

    and then….

    Every 2 minutes…
    *Set 6 – 85% x 1 rep
    *Set 7 – 90% x 1 rep
    *Set 8 – 95% x 1 rep

    and then…
    One set of:
    80% Back Squat x Max Reps @ 20X1
    (no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

  • Fitness Workout

    A.
    Three sets of:
    Single-Leg Deadlift x 6-8 reps each leg
    Rest 45 seconds
    Russian Kettlebell Swings x 15 reps
    Rest 45 seconds
    Bottom’s Up Kettlebell Walk x 25 yards each arm
    Rest 45 seconds

    B.
    Five sets for max reps:
    45 seconds of Rowing (for calories)
    Rest 15 seconds
    45 seconds of Goblet Squats
    Rest 15 seconds
    45 seconds of Strict Pull-Ups
    Rest 15 seconds

  • Competition Workout

    D.
    Every 6 minutes, for 24 minutes (4 sets) of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs)
    20/15 Ring Dips (ladies, 15 reps)
    Run 400 Meters

    Note times for each set, and any modifications.

  • Kb fun Workout

    10 rounds

    15 kb swing
    5+5 kb C&J
    5+5 kb snatch

    @24kg

  • E. Conditioning Workout

    On the 4:00 x 5 Rounds:
    20/15 Calorie Row
    40 Double Unders
    7 Front Squats (225/155)

  • Competition Strength

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 10 reps @ 70-75%
    Rest 2 minutes between sets.

    Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.