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

  • Main site Sunday 210711 Workout

    For time

    15 bar muscle-ups
    5 overhead squats
    10 bar muscle-ups
    10 overhead squats
    5 bar muscle-ups
    15 overhead squats

    ♀ 125 lb. ♂ 185 lb.

  • Gymnastics Workout

    A) Skill
    3 sets
    Max rep unbroken kipping toes to bar/leg raises
    -rest 2 min. between sets-

    B)
    10 min. for quality
    2-4-6-8-10-…
    ring push ups
    1-2-3-4-5-…
    strict pull ups

    Choose an option that allows you to complete 8-10 reps unbroken when fresh.
    Once you reach failure, return to start.

    Scale accordingly.

    C) Accessory
    75 banded lat pull down
    *10 banded pull aparts every 25 reps. Star with the pull apart.

  • WOD 19/02/22 WEIGHTLIFTING Workout

  • 5.4.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 22.3.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 15.3.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Shuttle to Overhead Workout

    For max reps

    From 000-200 (2 minutes)
    Run 400 m
    Max jerks

    Rest 1 minute

    From 300-600 (3 minutes)
    Run 600 m
    Max jerks

    Rest 2 minutes

    From 800-1200 (4 minutes)
    Run 800 m
    Max jerks

    Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

  • BBC Weightlifting - Clean Workout

    BBC Weightlifting - Clean

    A) Clean singles

    Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

    B) Hang power clean

    Hang power clean, 4 sets of 4 @ 75% (of A)

    C) Front squat

    Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.

  • MAYFLY PRO TRACK Workout

    Part 1
    3 rounds for time of:
    Run, 200 m
    10 Double Kettlebell Front Squats @2x32/24kg

    Goal: Sub 8 min

    Rest 3 mins before part 2...

    3 rounds for time of:
    Run, 200 m
    10 Lateral Burpee Over Kettlebells

    Goal: Sub 6 min

    5 rounds for quality of:
    5 L/5 R Jumping Split Lunges
    10 Slam Balls, pick load

    Explosive Power/Balance

    Superset movements and rest as needed between each set.

  • Row Intervals 7 [OPTIONAL] Workout

    [2 Sets]:
    12 Rounds:
    0:30 ON
    0:10 OFF

    Rest 4 min Between Sets.