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

  • SPCOM12082019 Workout

    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    3 RND
    30" HS HOLD
    12 (6+6) KB Clean one arm
    20 Cal. ROW
    10 S. Press empty BB

    B

    EMOM 90"
    Clean & Jerk x 2 rep
    Iniziare con il 50% 1RM e aumentare ogni 90" fino a quando non fallisci

    C
    WOD CARICO 70-65KG/50-35KG
    TC 18'
    12 BMU/16C2B
    21 DEADLIFT
    9 BMU/13 C2B
    15 H. POWER CLEAN
    6 BMU/10C2B
    9 STOH
    REST 2'
    AMRAP 6'
    10 CAL. BIKE
    8 HSPU

    D
    4 RND
    8 TTB
    12 Burpees target
    14 alt. DB snatch

    E
    4X20
    GHD+M.BALL
    REST 60" OGNI SET

  • Lördag 25/4 2020 Workout

    “Chelsea”
    30min emom
    5 pull ups
    10 push ups
    15 squats,
    If/when you fail on the emom tempo, do the rest of the workout as amrap.
    If you done the workout before RX try to add 1 pull up, 2 push ups, 3 squats each round.
    If you know that emom is impossible try a simpler version 3 pull ups 6 push ups, 9 squats.

  • Muscle & Power, Hero Workout

    12min “Mary”
    5 HSPU
    10 Pistol squats
    15 Pullups

  • Endurance WOD Workout

    40 min ladder:
    1-2-3-4-5… wall walks
    5-10-15-20-25… med ball cleans 9/6 kg
    5-10-15-20-25… box step overs 24/20”
    20-40-60-80-100…double unders

  • Extra Credit 28-07-2021 Workout

    Banded Pulldowns: 3 x 20. Rest 60s.
    +
    - Hip IR Pails/Rails
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • MAYFLY PRO TRACK Workout

    A,
    Bench Press 6-4-2

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

    RPE 8/10

    B,
    For quality:
    3x12 L/12 R Single Arm Dumbbell Rows, pick load
    75 Mini Band Press

    Mini Band Press-
    Accumulate 75 reps in as few of sets as possible.

    C,
    5 rounds for time of:
    10 Hang Power Snatches@52/34kg
    15 Deadlifts
    20 Box Plyo Skiers @60/50cm

    Teams of 2 work in and "I go, you go" fashion till each person has completed 5 full rounds of the triplet.

    Goal: sub 15 mins

    D,
    Complete as many rounds as possible in 10 mins of:
    L Arm Waiters Walk, pick load, 30 secs
    Yoke Carry, pick load, 30m
    R Arm Waiters Walk, pick load, 30 secs
    10 ATYTs, pick load

    Yoke Carries- moderate load

  • CFKN NUORET TORSTAI 13-15V Workout

    Lämmittely ja mobility

    Harjoitellaan tempausta

    21-15-9
    Leuka
    Thruster

    Loppuvenyttelyt

  • 5x3 min Workout

    5x3 min work, 2 min rest between rounds

    3 min max cal bike/row/ski
    2 min rest
    3 min max rep db snatch
    2 min rest
    3 min max rep barbell stepping lunges
    2 min rest
    3 min max rep burpee+5m shuttle run
    2 min rest
    3 min max cal bike/row/ski

    Result is total reps!

  • Leah 3 days workout: Day 3 Workout

    Day 3: Entire body workout
    20 repetitions of each workout with 20 seconds rest between sets.
    2 rounds

    • Bicycle crunches (20 times)
    • Single leg bridge (30 sec each leg)
    • Burpees (20 times)
    • Step-ups (20 times)

  • RestDay! Workout

    Lepoa / Huoltoa