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

  • Jerk waves Strength

    Jerk waves
    add 1-3 kg to last time for
    Heavy 5r in 7 min
    Heavy 3r in 7 min
    Heavy 1r in 7 min

  • MAYFLY PRO TRACK Workout

    A,
    Banded Back Squat 3-3-3-3-3
    Moderate to heavy weight bands just to change things up. Regardless, make sure the set up you have keeps band tension at the bottom of the squat.
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    B,
    Complete as many rounds as possible in 10 mins of:
    10 Landmine Squats, 34/25kg
    10 Toes-to-bars
    10 L/10 R Landmine Deadlifts, 34/25kg
    100 Single Unders

    Goal: 4+ Rounds

    C,
    4 rounds for quality of:
    10 L/10 R Landmine Muscle Snatches, pick load
    Lateral Raise Hold, pick load, 20 secs

  • 4.3.2023 Workout

    EILINEN

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 3. OHS (Deload) Strength

    Overhead Squat 5x5

    Load: 50–60% of 1RM
    Rest: 2:30 min between sets

  • Main site Saturday 250301 Workout

    For total reps

    • 1 minute of row calories
    • 1 minute of GHD hip extensions
    • 1 minute of strict pull-ups

    Rest 1 minute between rounds.

    Post total reps to the comments.

  • Hemmafit Workout

    A1: SL calf raises 4x10
    A2: Isometric Copenhagen Adductor exercise 4x15sec
    B: 12min emom: 10x rkb swing

  • EMOM 20 C&J Strength

    Every minute

    Power clean + 2 x power jerk

  • Tiistai 28.2.23. BASIC Workout

    Warm Up
    2 rounds
    1 min row
    1 min air bike or bike erg
    10 ring row
    10 scapula rolls
    10 alt leg v-ups
    10 good morning with db againts chest
    10 walking lunges

    Metcon
    Emom 24
    1) Rowing x 45sec
    2) V-ups x 10-15 (max 30s)
    3) Air Bike x 45s
    4) Suitcase deadlifts x 8-10 reps each side @12-16/16-24kg

    Accessory Work
    3x 12+12 single arm db press
    3x 8-12 hamstring curls on rower
    rest as needed

  • Kyykkyproge vk1 Workout

    Wu
    5 min dynamic mobility
    PN lämppä 10 min
    Lähestymissarjat (60-120s.)
    3 x 8 back squat
    Työsarjat (120 s./125-130kg)
    4 x 8 back squat
    Eristävät
    4x10 OHS lunge + 5 rdl @moderate
    Penkki
    Lähestyminen 3x8 bench press (120s)
    Työsarjat
    4x8 bench press (120-180 s.)
    Loppuun
    3x8 DDB bicep curl
    3x8 DDB bench press
    3x8 DDB press

  • Main site Wednesday 230315 Strength

    Push jerk 3-3-3-3-3 reps