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

  • Pack 19.5 Strength

    Back squat 85-87%

    New set every 3min

  • Partner workout Workout

    With a partner, complete 10 rounds each for time of:

    *Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

  • MAYFLY PRO TRACK Workout

    A,
    Log your best Clean & Jerk 1 rep max lift.

    Only log the heaviest 1 rep, do not include sets prior to it.

    Find your 1RM in 20 mins.

    B,
    Every 5 mins for 20 mins do:
    20/17 Row Calories
    15 Hand Release Push-ups
    10 Pull-ups
    5 Hang Power Cleans, 93/66kg

    Goal
    Consistency across all rounds and 1 min to rest before the next.

    C,
    3 rounds for quality of:
    L Side Plank, 20 secs
    R Side Plank, 20 secs
    15 Parallette Shoot Throughs
    10 L/10 R Lateral Med Ball Toss, pick load
    5 Strict Toes-to-bars

  • Kettlebell Workout

    A)
    Every 2:30 x 4 rounds
    lateral box step ups x 6 reps/side
    dbl KB Z press x 10 reps

    Every 2:30 x 4 rounds
    single leg crossbody deadlift x 6 reps/side
    dbl KB bent over row x 10 reps

    B)
    5 sets
    2 min. work / 1 min. rest

    3 burpees
    6 double KB snatch@2x24/16 kg
    9 air squats

    Goal: 2+ rounds each interval
    Pick up where you left off last roundP

  • Päivän treeni 26.10 Workout

    HUOLTO
    2 kierrosta
    1:00/00:15

    •Kyykkypito KK
    •Puppy pose
    •Kyykistys + päkijöille nousu
    •Pohje/akillesjänne pumppaus oik.
    •Pohje/akillesjänne pumppaus vas.
    •Kumpparilla käsien vienti ylhäältä sivulle
    •Rintarangan kierto maassa oik.
    •Rintarangan kierto maassa vas.
    •Yläselän rullaus oik.
    •Yläselän rullaus vas.
    •Kepillä kyynerpäiden vienti eteen

  • Conditioning Workout

    5x4min AMRAP, 1min rest
    40 DU
    20 steps walking lunges
    10 pull up/ ring row
    5 devil press @2x20/12.5kg

    continue next AMRAP where you finished last

  • Mix - päivän treeni Workout

    Mix - päivän treeni

  • Fck covid Workout

    EMOM’10
    1.Min 3 rope climb
    2.Min 20 DU

    EMOM’10
    1.Min 5 Bar muscle-ups
    2.Min 10m Handstand walk

  • 4.7.2024 Clean & Jerk Strength

    Clean and jerk

    Build to 2RM

    – Build to a 2RM clean and jerk
    – Drop the bar between reps, reset and go
    – If you fail a weight twice, it’s time to wrap it up

  • 2x12min AMRAP Workout

    A) 12 min amrap
    10 DL (80/60kg)
    10 cal row
    10 pull-up

    2 min rest

    B) 12 min amrap
    10 T2B
    12 cal echo bike
    10 Power clean (60/40kg)