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

  • 28.2.2020 Workout

    Max weight unbroken D.T

    Five attemps. Rest 2:30 Btw sets.

  • Accessories (DELOAD) Workout

    3-4 Rounds For Quality
    6 (each leg) Lunge Steps (from rack)
    10 Barbell Glute Bridges

    • You choose load (increase lunge weight each set)
    • Rest as needed btw movements

  • WOD Workout

    AMRAP 5:00
    Buy in: 500/400m row
    Into AMRAP
    30 dubs
    5 power snatches 105/75

    Rest 5:00

    AMRAP 5:00
    Buy in: 500/400m row
    Into AMRAP
    30 dubs
    10 power snatches 95/65

    Rest 5:00

    AMRAP 5:00
    Buy in 500/400m row
    Into AMRAP
    30 dubs
    15 power snatches 75/55

  • 10 rounds for time Workout

    10 rounds for time
    3+3 dB snatch
    4 burpee over dB
    3+3 dB clean&jerk
    4 burpee over db

  • STAMINA Workout

    3 rounds
    row 1000m/Ski 1000m/C2Bike 2000m
    - rest 1min between rounds
    - tavoite sama vauhti kaikilla kierroksilla
    - pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

  • Box P 29-04-2020 Workout

    CONDITIONING
    EMOM 25:
    Minute 1: 40s Box Jumps w. step down (24, 20)
    Minute 2: 40s Calorie Row, Bike, or Ski Erg
    Minute 3: 40s Alternating DB Snatch (50, 35)
    Minute 4: 40s Stone or Heavy Sandbag Carry (Any heavy odd-object will work.)
    Minute 5: 40s Double Unders
    - Goal: Efficient movement, sustainable pace and smooth transitions.

    EXTRA CREDIT
    Slight Decline DB Triceps Extensions: 4 x 12. Rest 60s.
    - Elevate the front of the bench on a 45# bumper plate

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Snatch Workout

    EMOM 12
    2 Power Snatch + 1 OHS

    @70% Snatch

  • MAYFLY PRO TRACK Workout

    A,
    Romanian Deadlift 1x5

    Use the heaviest weight you can for the set.

    Build up to a heavy set of 5 in 15 mins.

    B,
    For time:
    21-18-15-12-9-6-3 reps of:
    Toes-to-bar
    Kettlebell Swing, 70/53 lbs
    -- then --
    84 Bike Erg Calories

    Goal: sub 17 mins

    C,
    For distance:
    Run: 1x 24 mins

    Complete as:
    3 mins- easy
    3 mins- moderate
    3 mins- hard
    5 mins- easy
    5 mins- moderate
    5 mins- hard

  • Käsilläseisonta / Akrobatia Workout

    Tunti pidetään RNC matolla.

  • 020421 Perjantai B Workout

    "Randy"
    For time
    75 power snatch 35/25