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

  • Week 4, Day 26 Workout

    Warm-up

    3 Rounds of:
    15/12 Calories row
    20 Lunge steps
    10 Barbell upright row
    8 Overhead squats
    6 Sotts press behind the neck
    4 Strict chin-ups

    Snatch

    Every minute on the minute: 1 Snatch, climbing weight. Start at 50% and add 5/2,5kg every minute.

    Metcon (time)

    For time:

    3 Rounds of
    800/700m bike erg
    10 Power snatches 60/40kg
    10 Strict chin-ups
    *Weight should be around 60% of the heaviest single snatch of the day.

    After 3 rounds, rest 4:00 minutes and then for time

    2400/2100m biker erg
    30 Power snatches 50/35kg
    30 Strict chin-ups
    *Weight should be around 50% of the heaviest single snatch of the day.

    Bonus:

    Strict banded chest to bar pull-ups, 4 sets of 12.

    1-Arm single dumbbell bench press 4 x 15+15

    Core:

    3x
    30 Landmine twists
    20 Knee tucks

  • 9.9.2022 Zone 2 Cardio Workout

    40-60 Minutes Bike, Run or Row @ Zone 2

  • 9-7-5-3 barbell cycling Strength

    Power clean
    Push Jetk
    Power Clean + Push Jerk

    E2,5MOM

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 1, 75 min
    Upper body strength x 2
    Squat -

    Gymnastics
    MU - 35
    BMU -
    BFLY - 175
    BCTB - 10 (singles)
    KCTB- 55
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:00
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2870

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 2-2-1-1-1

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

    3 secs pull to the hip pocket and GO!

    B,
    Every 1 min for 20 mins, alternating between:
    20/17 Row Calories
    20/15 Push-ups

    C,
    3 rounds for quality of:
    10 Prone Snow Angels
    Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

  • Sunnuntai juorut Strength

    Clean
    2x6
    2x4
    2x2

  • Muscle clean Strength

    3 x 4

  • Jerk Strength

    5-6 x 2

  • Päivän treeni 16.8 Workout

    LÄMMITTELY

    Liikkuen, 1 kierros
    • Laukka edes takaisin
    • Ristiaskel vartalon kierrolla edes takaisin
    • Lonkan avaukset etukautta
    • Lonkan avaukset takakautta
    • Kävelle takaketjun venytys
    • Kävellen lonkankoukistajan venytys + käsien kurotus kattoon
    • Karhukävely

    Paikallaan, 60s/liike
    • Sivuaskellus kuminauha nilkkojen ympärillä
    • Lonkan loitonnus kuminauha nilkkojen ympärillä
    • Lonkan ojennus kuminauha nilkkojen ympärillä
    • Lonkan koukistus kuminauha jalkapöydän ympärillä
    • Yhdellä jalalla seisten - lonkan aukikierto

    VOIMA
    Takakyykky 4 x 15

    CIRCUIT
    3 x 50s/20s,
    lepo kierrosten välissä 1min
    1. Soutu
    2. Askelkyykky kävely
    3. Core - kumppari kääntö

  • Rest day Workout

    Rest day