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

  • 24x Workout

    For time:
    24 cal ski
    24 db push press
    24 cal row
    48 du/72su
    24 cal ski
    24 db thruster
    24 cal row

    M rx 2x20
    N rx 2x15

  • Superkids 10-13 v voima Strength

    Rive pukilta 5 x 2, 70-80 %

  • Painonnosto Workout

    Tempaus

  • MAYFLY PRO TRACK Workout

    A,
    Prowler Push 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Specify distance in notes.

    5x 15m

    Use a relatively heavy load.

    B,
    5 rounds for quality of:
    Row, 500 m
    10 Burpee Over Rowers
    5 Strict Pull-ups
    10 Z Press, pick load

    Z Press- moderate load

    Complete at a RPE of 6-7/10.

    C,
    Banded Hamstring Stretch:
    :90 sec-2 min/side

    Lying Leg Crossover Static Hold:
    :60-:90 sec/side

    Pec Stretch:
    :60-:90 sec/side

    Static Thread the Needle Stretch:
    :60-:90 sec/side

  • Main site Saturday 210116 Workout

    5 rounds for time of

    • 50 double-unders
    • 15 box jumps
    • 1 shuttle sprint (5 yards, 10 yards, 15 yards)
    • Rest 2 minutes

    ♀ 20-in. box ♂ 24-in. box

  • Extra Credit 14-04-2021 Workout

    World's Greatest Stretch: 10 reps each side.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • "Marston" Workout

    AMRAP 20:
    1 Deadlift (405/285)
    10 TTB
    15 Bar Facing Burpees

    KILOS
    185/130

  • Gymnastics + weightlifting + conditioning Strength

    160 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25 (singles)

    2.WL
    A. 3 position clean complex
    4 x
    1 High hang clean
    1 Hang clean
    1 Clean below the knee
    x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 52.5 55 55 55

    B. Clean pulls with 2 s. pause below the knee
    3x3x90 % of your clean 1 RM
    90 s. Rest between sets
    - 65 kg

    B. Split jerk
    4x3, rir 2
    New set every 3 minutes
    - 50 52.5 52.5 52.5

    3.Conditioning
    Barbell cycling efficiency
    2 rounds for quality:
    12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
    6 Bar facing burpee
    9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
    6 Bar facing burpee
    6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
    6 Bar facing burpee
    3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
    Rest 3 minutes between rounds
    Round times: 6.28, 6.03

    4.Cool down
    Easy bike for 10 min

  • GENERALE LEE Workout

  • Mobility & CORE Workout

    TH reg. + shoulder mobility

    4rnds for quality
    3/3 scorpion
    5/5 windshield vipers
    5/5 plank pos. birddog

    superset, 4x:
    8/8 side plank rotations
    10/10m one arm KB OH carry