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

  • Pull-up, practice Workout

    -3-4 sets, 3-4 reps

  • RIVE KOMPLEKSI Workout

    E3MOM 15
    Squat Clean 5 x 5

  • Lördag 13/2 2021 Workout

    For time:
    Buy in: 100 DU
    5 rounds of:
    5 pull ups
    10 push ups
    15 squats
    3 rounds of:
    9 DL 100/70kg
    9 HSPU
    Cash out: 500/400m row

  • 9.11.2023 Weightlifting Workout

    week 8/9

    WARM UP + TECHNIQUE 10-15min

    SNATCH
    1@climb to the maximum of the day, rest 2min

    CLEAN + SPLIT JERK
    1+1@climb to the maximum of the day, rest 2min

    ALVA 😊

    SEATED SHOULDER PRESS
    1@climb to the maximum of the day, rest 2min

    5/6 PreAdult beginner

    WARM UP + TECHNIQUE 10-15min

    CLEAN PULL to POWER POSITION
    3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

    CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
    3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

    MUSCLE CLEAN from HIP + TALL CLEAN
    3[3+3]@barbell, rest 1min

    CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
    4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

    video: MUSCLE CLEAN from HIP

    video: TALL CLEAN

  • 14.12.2022 Workout

    12/9 cal AB
    10 alternating DB snatches
    6 wall walks
    10 alternating devil presses with the same DB as before
    12/9 cal AB

    In pairs, 3 rounds each, one does the whole thing while the other one rests ...

  • WOD 23/04/22 Workout

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

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

    Complete as:
    3 waves of:
    5x 1

    Start at 70-75% 1RM and increase weight each min.

    Reset to 75% 1RM each wave.

    Complete sets every 1 min.

    B,
    "Zeus"
    3 Rounds For Time
    30 Wall Ball Shots @9/6kg
    30 Sumo Deadlift High-Pull @34/25kg
    30 Box Jump @60/50cm
    30 Push Presses @34/25kg
    30 calorie Row
    30 Push-Ups
    10 Back Squats (Bodyweight)
    Goal: sub 30mins

    C,
    Alternating Deadbug: 4 x 20 secs / 10 secs
    R Paloff Press, pick load: 4 x 20 secs / 10 secs
    Hanging Leg Raise: 4 x 20 secs / 10 secs
    L Paloff Press, pick load: 4 x 20 secs / 10 secs
    Alternating Crossbody Muscle Snatch, pick load: 4 x 20 secs / 10 secs

    20 secs of work followed by 10 secs of rest for 4 intervals.
    Score is the total reps performed in all of the intervals.

    Midline

    Alternating Crossbody Muscle Snatch- light to moderate

  • Extra Credit 04-05-2022 Workout

    DB Plank Pull Through: 3 x 10 each. Rest 60s.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 4.1.2023 ( PK Vaihtoehto ) Workout

    Basic Conditioning @ HR Zone 2 - 3 ( 70 - 80 minutes )

    8 Minutes Any Machine
    1 - 3 Squat Snatch 70 - 85%
    5 Bench Press 75%
    5 RMU

  • 5.1.2023 BasicWod Strength

    Bench Press

    5-3-1-5-3-1

    Go Every 3:00