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

  • Tempaussetti 6x2 ja 6x1 Strength

    Tempausta 6x2 ja 6x1

  • 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)

  • Ninjat 14-16v Voima Strength

    Lisäpainorintatankoon 3 x 3

  • 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.

  • 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

  • Power clean x1 Strength

    Power clean 1rm

  • MAYFLY PRO TRACK Workout

    A,
    1 High Hang Power Snatch + 1 Hang Power Snatch 2-2-1-1-1

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

    2 sets of 2x(1+1)
    3 sets of 1x(1+1)

    B,
    For time:
    40 Bike Calories
    Run, 200 m
    30 Bike Calories
    Run, 200 m
    20 Bike Calories
    Run, 200 m
    10 Bike Calories
    Run, 200 m
    20 Bike Calories
    Run, 200 m
    30 Bike Calories
    Run, 200 m
    40 Bike Calories

    Goal: sub 40 mins

    Complete at a RPE of 7/10.

    C,
    Tabata Hip Extension Hold
    Tabata Landmine Rotation, pick load
    Tabata GHD Parallel Hold
    Tabata Lateral Med Ball Throw, pick load

    The Tabata interval is 20 secs of work followed
    by 10 secs of rest for 5 intervals.
    Tabata score is the total reps performed in all of the intervals.

    Lateral Med Ball Throws- alternate sides

    Rotate through each exercise until you have completed 4 rounds.

  • 8.9.2020 WOD Workout

    AMRAP 18, Teams of Two. YGIG
    Bike Erg 30 Cal. / Echo Bike 21 Cal.
    15 Wallball Shots 9/6kg (20/14p)
    15/12 Cal Row.
    Full round then switch.

  • 4x4 weighted chin-ups Strength

    4x4 chin-ups with extra weight