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

  • 5.9.2024 Weightlifting DELOAD LIGHT-MODERATE WEEK 9/9 Workout

    WARM UP + TECHNIQUE 10-15min

    WARM UP: 2 rounds
    10x alternating DOWNWARD DOG TOE TAP
    5x/side + 5-10sec hold last rep BIRG DOG
    10x PLATE PASS CRUNCH
    5+5x/side ALT SPLIT SQUAT HALO *plate

    video: ALTERNATING DOWNWARD DOG TOE TAP

    video: BIRG DOG

    video: PLATE PASS CRUNCH

    video: SPLIT SQUAT HALO

    TECHNIQUE
    10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

    3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
    3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
    3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
    3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

    POWER SNATCH + SNATCH from KNEE + OHS
    2x1x[2+1+1]@barbell, 4x1x[2+1+1]@60%, sn-%, rest btw sets 2min, example of rise 50-55%

    HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
    all pulls full foot/flat footed
    *halting -hold this position for 2-3 seconds before returning the bar to the floor
    *pull from pwr pos.- hold this position for 2-3 seconds before pull.
    3x1x[2+2+3]@80%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

    PAUSE BACK SQUAT + BACK SQUAT
    pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
    3x1x[2+3]@70%, bs-% / bw-%, rest btw sets 3min
    example of rise 50-60%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

    video: HALTING SNATCH DEADLIFT

    video: SNATCH PULL from POWER POSITION

    video: PAUSE BACK SQUAT

    SUPERSET: quality *if there is time left, do supersets!

    3 rounds: NO SHOES
    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

    Video: SIDE BEND *kb

  • Endurance WOD Workout

    Varied intervals for total 4 sets:
    A. 750/600 m row or ski or 1500/1200 m bike
    B. 15 ring rows
    C. 12 front squats 35/25 kg
    D. 25 KB swings 24/16 kg
    2 min rest

    Change the order of movements for every round.

  • 10.11.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • 20 Min AMRAP; Workout

    20 wall balls
    12 t2b
    8 burpees

  • BOOTYCAMP Workout

    SET A | 4 rounds
    8x back squat
    8-10x weighted v-up

    SET B | 3 rounds
    6+6x split stance DDB deadlift
    8-10x deficit hip thrust
    6x DKB shoot through

    AMRAP8: (teams of 2, YGIG)
    6x DDB box step up
    6x DDB clean
    20s hanging l-sit (synchro)

  • Main site Saturday 230826 Workout

    For time%0A%0A- 5 rounds of Cindy%0A%0A- 5 minutes to establish a heavy deadlift%0A%0A- 5 rounds of Cindy%0A%0A*One round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats.%0A%0A*Beginner option*%0A%0A- 5 rounds of modified Cindy for time%0A%0A- 5 minutes to deadlift 5-5-5-5-5%0A%0A- 5 rounds of modified Cindy for time%0A%0A*One round of modified Cindy is 3 ring rows, 5 assisted push-ups, and 9 squats.

  • Functional training 15.2. Workout

    5 x 3 min. AMRAP. 2 min. rest/transition.
    3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
    Station 1.
    Ski erg + Echo bike max. cals.
    Station 2.
    Devils press with two dumbbells
    Station 3.
    Burpee box jumps
    Station 4.
    Partner wallballs
    Station 5.
    Thrusters 30/20

  • Main site Wednesday 240228 Workout

    For time

  • Main site Tuesday 250415 Strength

    For time

  • MAYFLY PRO TRACK Workout

    A,
    Single Leg Romanian Deadlift 5-5-5-5-5

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

    B,
    2 rounds for max reps of:
    max rep Barbell Movements, 43/30kg, 5 mins
    max rep Bike Calories, 3 mins
    Rest 2 mins

    Constant Movement with a 43/30kg barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than :03 seconds. Get creative and have fun with this. You can make up your own complex beforehand or choose your own adventure as you go.

    C,
    3 rounds for quality of:
    5 ATYTs
    5 L/5 R Side Plank + External Rotations, pick load
    Plank-up, 20 secs