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

  • OHS Strength

    3x5

    OHS (70-80% of 1rm snatch)

  • Snatch complex Workout

    snatch complex

    E90s

    9x 1 power snatch + 3 hang snatch (70-77%)

  • HS walk for meters Workout

    We are testing to see how you handle handstand walk under fatigue from the WB wod.
    This is a great time to really put in the effort with the technique. Mind over matter.
    Handstand Walk : 6x 45 secs, rest 2:15

  • RestDay! Workout

    RestDay!

  • MAYFLY PRO TRACK Workout

    A,
    For quality:
    Sled Drag + Farmers Carry, pick load, 5x 30m

    B,
    3 rounds for time of:
    20 Box Jumps, 60/50cm
    10 Clean & Jerks, 61/43kg

    Goal
    Sub 8 mins

    C,
    Reverse Hyper 20-20-20

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

  • MAYFLY PRO TRACK Workout

    A,
    Snatch 2-2-2-2-2

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

    Find your heaviest "perfect" set of 2. 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,
    4 rounds for quality of:
    8 Tempo Goblet Squats, pick load
    8 Tempo Ring Rows
    8 Tempo Stiff Leg Deadlifts, pick load
    8 Tempo Push-ups
    Row, 750 m
    3 sec down and up for each movement.

    Goal: Complete each movement at RPE of 6/10 with the focus on stretching over strength work

    C,
    For quality:
    100 Band Pull Aparts
    100 Band Face Pulls
    50 Scap Pull-ups
    50 Scap Push-ups

  • Wednesday 11/01/2023 Workout

    Warm up
    3 R x 30”ON : 30” OFF
    - Hands off Push ups
    - lunges
    - Shoulder Tap

    3 min rest

    Cut off - 20”
    5 Round
    - 100 Double under / 200 Skipping
    - 30/20 Burpees box over @ 24”/20”

    3 min rest

    AMRAP 8
    - 4 Hands off Pushups / Handstand Push ups
    - 8 Kettlebell Swing @ 32/24kg
    - 12 GHD sit ups/ toes to bar/ hanging knee raises/ lying leg raises

  • C-osio Workout

    C1. Kettle bell swing stepping x 8 o/v
    C2. Low Cossacks Walk To Corners x 6 o/v
    C3. Support Leg Lifts x 10
    C4. KB Suitcase Swing (With High Pull) x 8 o/v
    AMRAP 20 min

    Kävele tässä mieluummin aina syväkyykyn kautta oikaisematta!

  • PT Group TO 28.11. klo 17 Workout

    LÄMMITTELY/KEHONHUOLTO
    Fasciakalvot
    2:00/liike
    Jalkapohja fascia pallolla oik.
    Jalkapohja fasciapallolla vas.
    Selkä seinällä fascia pallolla oik.
    Selkä seinällä fascia pallolla vas.
    Pakara fascia pallolla oik.
    Pakara fascia pallolla vas.

    Dynaaminen
    n. 60s./liike
    Etulinjan avaus kepillä askelluksen kanssa
    Elephant walk
    Rintarangan avaus kyljellä oik.
    Rintarangas avaus kyljellä vas.
    Happy baby jalkojen ojennuksilla
    Lonkan kierrot selin/istuen

    VOIMA
    3 x 8 yhden jalan kyykky käyntiasennossa

    AMRAP 10min
    5 wall ball
    5+5 askelkyykkykävely
    5+5 lankussa kuulan vienti taakse-eteen
    5+5 tempaus vuorokäsin
    5 istumaannousu kp/kk kanssa

  • MAYFLY PRO TRACK Workout

    A,
    2 Power Snatches, pick load

    Every 1 min for 10 mins.

    65-75% 1RM

    B,
    For time:
    10 Hang Power Cleans, 93/57kg
    20 Alternating Dumbbell Box Step-ups, 22,5/15kg
    30 Toes-to-bars
    40 Bike Calories

    Goal
    Sub 9 min

    C,
    3 rounds for quality of:
    5 WY Negatives
    20 Hip Extension Holds

    Hip Extension Holds- with press overhead

    Rest as needed between sets.