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

  • Ke 8x3 Workout

    8x every 3 min, alternating between A and B

    A)
    15/12 cal ski/row or 20/17 cal bike
    9 double kb snatch or 10 single arm db snatch
    6 pullup/c2b or 3 muscle up

    B)
    6 barbell GTOH
    9 burpee over the bar
    12 sit-ups

    Laita tulokseksi tangon paino ja liike.

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 9-6-3

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

    B,
    Alternating Incline Dumbbell Bench Press 24-24, using heaviest weight per set
    Barbell Row 8-8-8, using heaviest weight per set

    C,
    In 5 mins do:
    Run, 600 m
    max reps in remaining time Box Jump Overs, 60/50cm
    -- then --
    In 5 mins do:
    Run, 600 m
    max reps in remaining time Push Press, @61/43kg
    -- then --
    In 5 mins do:
    Run, 600 m
    max distance in remaining time Dumbbell Bear Crawl, 22,5/15kg

    Goal:
    Have 1:30-2 mins to work on the max effort sections.

    D,
    3 rounds for quality of:
    10 L/10 R Plate Wraps, pick load
    Band Mount Plank Hold, 20 secs
    10 ATYTs, pick load
    Wall Plank, 20 secs

    Complete 2-3 rounds.

  • Push Press intobSplit Jerk Strength

    Push Press into Split Jerk 3x5
    @40-50%
    Rest as needed between. RPE
    2-3
    Target: fast elbows, full

  • Skill during weightlifting Workout

    • Ring MU, only good strict rep(s)

    • Kipping Ring MU, only good strict rep(s)

    • Bar MU, only good strict rep(s)

    • Kipping Bar MU, only good strict rep(s)

    • Kipping Pull ups/C2B, only good strict rep(s)

    • Butterfly Pull ups, only good strict rep(s)

    • Double Under, only good strict rep(s). Do only unbroken length of sets.

    • Single leg squat, no shoes / mobility for this.

    • Hand Stand Push Up, free standing.

    • Hand Stand

    Odd week, select the first one and in even week the second one. Perform only good reps and technique.

  • Omatoimi lämmittely Workout

  • OPTIONAL ACCESSORY Workout

    3-5rounds:

    3 rope climb
    20cal ski (easy pace)
    not too fast, this is cooldown

  • BASIC CONDITION Workout

    30min amrap
    400-m jog
    20 KB hang power cleans alt.
    100-m KB front rack carry

  • EasyWOD 27.2.2023 Workout

    Voima
    E3MOM, 4 rounds
    seated kb press 6+6

    WOD
    10min amrap
    15cal ergo
    15 goblet squat

  • Warm up Workout

    2-3x
    30-60s. Air Bike
    30-60s. Row
    30-60s. Ski

    Option 2.

    Easy/moderate Pace Run 4-6min.

  • Kettlebell Workout

    Skill
    5 set
    Kb windmill 5reps/ Side
    Add weight each set if form allows.

    Stacking

    Deadlift
    Swing
    Goblet Lunges
    Dead Snatch
    Goblet Squat
    KB Burpee

    /During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
    Do the segments in reverse to return to start./