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

  • Overhead Squat Workout

    5 rounds
    1 min on 1 min off

    ME OHS 61/43

  • 15 min AMRAP Workout

    Workout
    15 min AMRAP
    10 KB stepping lunge (12 kg/ 8 kg)
    20 KB deadlift (12 kg/ 8 kg)
    10 KB stepping lunge (12 kg/ 8 kg)
    20 KB push press (12 kg/ 8 kg)

    Partner workout
    15 min AMRAP
    20 KB stepping lunge (12 kg/ 8 kg)
    40 KB deadlift (12 kg/ 8 kg)
    20 KB stepping lunge (12 kg/ 8 kg)
    40 KB push press (12 kg/ 8 kg)

    Heavy workout
    15 min AMRAP
    20 KB stepping lunge (20 kg/ 16 kg)
    40 KB deadlift (20 kg/ 16 kg)
    20 KB stepping lunge (20 kg/ 16 kg)
    40 KB push press (20 kg/ 16 kg)

  • 22.4.2023 Row conditioning Workout

    For time:

    1000m Row, Rest 1 minute
    750m Row, Rest 1 minute
    500m Row, Rest 1 minute
    250m Row, Rest 1 minute
    250m Row, Rest 1 minute
    500m Row, Rest 1 minute
    750m Row, Rest 1 minute
    1000m Row, Rest 1 minute

    TC 35

  • Perjantai 16.4. Workout

    Every beginning 3 min x 4

    Dual Kb/db reverse front rack lunge 12-18

    Single arm bent over row 8+8

    Wod
    14 min amrap
    400m run
    20 Plate Gtoh
    200m jog or walk (recover)
    400m run
    20 Plate Thruster
    200m jog (recover)

  • Weightlifting Workout

    A: hip snatch + hang snatch 8 sets @moderate weight

    B: snatch pull + squat snatch 5x2+1

    C: squat snatch up to heavy

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Week 3

    Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 1 min for 10 mins, alternating between:
    Run, 200 m
    7 Ring Muscle-ups

    C,
    3 rounds for quality of:
    15 Banded Face Pulls
    Suitcase Carry, pick load, R 30m
    15 Banded Pull Aparts
    Suitcase Carry, pick load, L 30m
    10 Plate Front Raises, pick load
    10 L/10 R Crossbody Deadlifts, pick load

  • 21.4.2023 Warmup Workout

    800m run / 800m row

    30 Banded Pass Trough
    10 + 10 Banded Pull Apart
    1:00 + 1:00 Triceps Stretch
    0:30 Deadhang

  • WOD 05/03/22 Workout

  • For quality rope climb&DU Workout

    20 min EOM
    1 - 3 rope climb (odd)
    10 - 30 DU (even)

  • 15.7.2021 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai
    - 30 min palauttava hölkkä sekä venyttelyt