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 amrap Strength

    A: Back squat 5-5-3-1-1-amrap
    B: Power clean 2-2-2-2-2
    C: Dips 2xMax
    D: straight bar OH triceps extensions 1xMax
    E: Seated rows 3set

  • Seated Dumbbell Press 10-8-6-4-2 Strength

    5 sets of 10, 8, 6, 4, 2 reps:
    • Seated Dumbbell Presses
    Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 10-8-6-4-2

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

    B,
    Weighted Strict Pull-up 1-ME

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

    Build to a heavy single.
    --then--
    1x ME at 50% of heavy

    C,
    Every 1 min for 21 mins, alternating between:
    12 Alternating Dumbbell Snatches, 32/22,5kg
    15 Burpees
    18 Box Jump Overs, 60/50cm

    Complete in teams of 3. Athletes will rotate each minute.

    D,
    3 rounds for quality of:
    10 L/10 R Feet Elevated Single Leg Glute Bridges
    Hip Hinge + Lateral Raise Hold, pick load, 30 secs

  • Päivän treeni 9.12 Workout

    LÄMMITTELY
    Amrap 10
    10 Air squat
    10 (5+5) Käsien liutus seinällä
    10 (5+5) Lankussa kierrot
    10 (5+5) Jalan ja käden vastustus
    10 Lantionnosto

    • Rannejumppa
    • Ojentajan/rintaranka liikkuvuus

    VOIMA
    Etukyykky
    4 x 8-12 toistoa
    1-1,5 min lepo sarjojen välissä

    METCON
    Circuit
    3 kierrosta, 40s./20s.
    • Roikunta
    • Boksille askellus
    • Kumpparin kierto
    • Räkkikyykky

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. 8-12 GHD Ab Rotations
    B. 8-12 Weighted Hip Extensions
    C. 8-12 Banded Face Pulls

  • Power Clean Strength

    Unbroken Sets For Load:
    15-12-9 Power Cleans

    Rest As Needed Between Sets.

  • Tabata Workout

    32 x 20s. on, 10s. off
    

25 DU

    15 Wall Balls

    10 TTB
    continue where you left off

  • Bar Muscleup volume + abs Workout

    4 rounds of
    5-10 Bar Muscleup
    +
    5 banded lowball MU
    2 Mins rest between sets

    then
    3 Rounds for quality

    20sec L-hang flutter kicks
    200m Heavy Farmers carry
    20sec L-hang flutter kicks

    Rest 2min

    L-hang flutter kicks:

  • KB party Workout

    500m ski erg
    then 3x
    10 russian KB swing
    7 dbl kb z press
    20 single unders

    15 Min AMRAP

    30 GHD Sit Ups
    20 DBL KB Clean and Jerk
    110 Double Unders
    @24/16

  • WOD warm up Workout

    For 12 minutes:
    1 min ergo
    12-15 good mornings with stick
    12 stick pass throughs
    10 wall squats
    10 kip swings
    20 s dead hang