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

  • Split jerk pyramid Strength

    Split jerk 4-4-3-3-2-2-1-1

  • Extra Credit 23-02-2021 Workout

    Banded Pull-throughs: 4 x 15. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • A. Back squat Workout

    With a Running Clock:

    On the 0: 9 Reps 59%
    On the 2: 7 Reps 63%
    On the 4: 5 Reps 67%
    On the 6: 3 Reps 71%
    On the 8: 1 Reps 75%
    On the 9: 1 Reps 79%
    On the 10: 1 Reps 83%
    On the 11: 1 Reps 87%
    On the 12: 1 Reps 91%

  • Endurance WOD Workout

    4 rounds:
    A. 7 min amrap:
    21/17 cal ski
    14 KB swings
    7 pull ups

    B. 7 min amrap:
    21/17 cal row
    14 DB snatches
    7 burpee box overs

    3 min rest after each round. Alternate between A and B.

  • Rinnalleveto treeni 2 Workout

    TREENI II – Rinnalleveto
    Lämmittely: rangan rullaus, kylkimakuulta rangan kierto, askelkyykystä eteen työntö ja taaksevienti, askelkyykky avaukset seinällä.

    Lähestymissarjat: tangolla SJMV mave, rinnalleveto riipusta, rinnalleveto taskusta kyykkyyn 2x5+5+5, lämmittelypainot rinnalleveto x8 50%, x6 65%, x4 70-75%.

    Rinnalleveto
    • Viikko 1: 4x2 75-80%
    • Viikko 2: 5x2 80-85%
    • Viikko 3: 6x1 85-100%
    • kevennys 4x4 40-50%

    Epäkäsveto pukeilta
    • Viikko 1: 4x2 75-80%
    • Viikko 2: 5x2 80-85%
    • Viikko 3: 6x1 85-100%
    • kevennys 4x4 40-50%

    Maastaveto vko 1:
    -65% x 5
    -75% x 5
    -85% x 5

    Maataveto vko 2:
    -70% x 3
    -80% x 3
    -90% x 3

    Maastaveto vko 3:
    -75% x 5
    -85% x 3
    -95% x 1

    Maastaveto vko 4:
    -40% x 5
    -50% x 5
    -60% x 5

    Vatsat kuminauhalla maaten selin 3 x 8 (o/v)

  • Main site Wednesday 210217 Workout

    3 rounds for time of

    5 muscle-ups
    9 hang power cleans
    7 push jerks
    50 double-unders

    ♀ 105 lb. ♂ 155 lb.

  • MAYFLY PRO TRACK Workout

    A,
    For time:
    30 Chest-to-bar Pull-ups
    30 Burpee Box Jumps @60/50cm
    5 Deadlifts, 85% 1RM
    15 Chest-to-bar Pull-ups
    15 Burpee Box Jumps
    5 Deadlifts, 85% 1RM
    10 Chest-to-bar Pull-ups
    10 Burpee Box Jumps
    5 Deadlifts, 85% 1RM

    Goal: sub 12 mins

    B,
    For quality:
    2x12 Seated Dumbbell Strict Press, pick load
    3x10 Glute Bridges, pick load
    3x8 Cossack Squats, pick load

    Seated Dumbbell Strict Press- 3 secs down and up
    Glute Bridges- 3 secs down and up
    Cossack Squat- 3 secs down and up

    RPE 8/10 on all movements and sets.

  • Fiilistely metcon Workout

    3-5 rounds for quality time:

    10 Douple kb snatch
    8 t2b
    12 box over jump

  • Front rack reverse lunges Strength

    5 rounds of: 5/5 alternating legs

  • Endurance WOD Workout

    Every 7 minutes x 5 sets:
    30/25 cal row
    20 box jumps 24/20”
    10 dual DB clean and jerks 35/25 lb