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

  • 21.9.2020 WOD Workout

    5 Rnds. Go Heavy! Start @ 60% Clean
    1 x Squat Clean + 4 Steps forward + 3 Front Squat + 1 x Squat Clean + 4 Steps forward + 3 Front Squat
    Send Off 3:30

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict C2B Chin Ups 5 reps
    Dive Bomber Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring L-Sit 0:30

  • MAYFLY PRO TRACK Workout

    A,
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]
    1x [ 2 Squat Cleans + 1 Split Jerk ]

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

    B,
    4 rounds for time of:
    Partner 1 do:
    Double Kettlebell Front Rack Carry@24/16kg, 30m
    2 Rope Climbs
    Partner 2 do:
    7 Back Squats@102/70kg
    10 Weighted Sit-ups, pick load

    Complete in teams of 2.

    Each athlete starts on one of the couplets. Switch couplets only when both athletes have finished their work. Continue till each athlete has completed 4 full rounds.

    Goal: Sub 14 min

    C,
    R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    R Paloff Press, pick load: 4 x 20 secs / 10 secs
    L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    L Paloff Press, 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.

  • Saturday Madness Workout

    In teams of 3:

    AMRAP 8:
    Wall Balls @9/6kg
    *Each partner completes 10 reps at a time.
    -Rest 60s-
    AMRAP 8:
    30 Calorie Air Bike/Row/Ski
    30 Medball Clean @9/6kg
    **Each partner completes 10 reps/calories at a time.
    -Rest 60s-
    AMRAP 8:
    30 Power Snatch (42,5-30 kg)
    30 Partner Medball Chest Pass
    *same rules as AMRAP 1/2
    -Rest 60s-
    AMRAP 8:
    Farmer Carry x 30m (32/24 kg)

    – Goal: Today’s workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.

  • Warm up and strength Workout

    Tabata bike or row
    (0:20 on 0:10 off x 8)

    Abs
    E3MOM x 4
    25 sit ups or leg lifts
    60 bicycle crunches
    Plank hold until 2:40

  • Basic WOD Workout

    Snatch technique
    *Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

    WOD
    For time
    10 Pull up OR Ring rows
    20 Push up
    30 Sit up
    40 Air squat
    500m row
    40 Air squat
    30 Sit up
    20 Push Up
    10 Pull up OR Ring rows

  • Superkids 10-13 v WOD Workout

    Parin kanssa vuorotellen 3 rounds

    10 x 5 m pistejuoksu
    7 toes to bar

  • Do your homework Workout

    21-15-9
    Inverted Burpees
    50 Double Unders after each round (or 100 Single Unders)

    Directly Into...

    21-15-9
    Superman Jump Squat
    50 Double Unders after each round (or 100 Single Unders)

  • Conditioning Workout

    3 rounds For Time:
    500 m row/skierg
    10 burpee
    20 KB USA Swing @16/24
    10 goblet squat
    20 overhead plate lunges @15/20
    500 m row/skierg
    10 overhead plate lunges
    20 goblet squat
    10 KB USA swing
    20 burpee

    Timecap: 30 mins

  • Gymnastics Workout

    RMU

    Warm up: 3x 1' juming jack
    ring hollow-arch 10x

    8/6 ring push up
    8/6 ring pull up
    Ring MU workout
    2x10 front bandpress
    2x10 side bandpress
    2x10 MU bandpress
    2x10 RMU to floor
    2x5 RMU withband

    wod:
    5-5-5 ring push up, MU bandpress, RMU withband