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

  • Kettlebell Workout

    1.
    10-8-6-4-2
    Cossack Squat @16/24
    Goblet squat 3 sec paused at the bottom @16/24
    Rest: 20 sit-up

    2.
    Wod - stacking
    Russian swing @16/24
    Air Squat
    Alt Dead Snatch @16/24
    Jumping Lunges
    Push-Up

  • T2B technique Workout

    A) T2B skill practise (10min)

    B) EMOM 8:
    20s max reps of t2b
    12 box jump over

  • Muscle & Power, YV2 Strength

    Barbell high pull 4x10 reps

  • CORRECTIVE ACCESSORIES 4 Workout

    5 rounds for quality
    4 Rope climb
    8 1-arm DB oh squat AHAFA
    4 banded wall walks

  • Bench Press Strength

    Bench press core lift
    Conduct stretching and warm up moves for 3-5 minutes
    Warm up with 2 sets of 10 reps of pushups
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2 sets of 5 reps
    warm up weight to prepare for opening weight.
    Volume work Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • Day 2 Olympic Weightlifting Strength

    Build to a heavy snatch, hang snatch & overhead squat for the day (must be an unbroken complex)
    Then 1 drop set of the above complex @ 90% of max

    Back squat
    2 @ 60%
    2 @ 70%
    2 @ 80%
    2 @ 85%
    2 @ 90%
    1 @ 95%

    Strict press 4 x 2 - as heavy as possible

    Optional accessories
    3x10 incline bench press
    3x10 shoulder press
    3x10 barbell skull crushers

  • MAYFLY PRO TRACK Workout

    A,
    3 Box Jumps, pick height

    Every 1:30 for 7:30.

    B,
    For 5 cycles:
    AMRAP in 3 mins of:
    3 Power Cleans @61/43kg
    6 Push-ups
    9 Air Squats

    Rest 1 min between each cycle.
    For each cycle restart the AMRAP.

    Complete in teams of 2; alternate rounds.

    C,
    3 rounds for quality of:
    10 L/10 R Hip Circles
    10 L/10 R Lateral Leg Raises
    30 Banded Leg Curls

  • Snatch grip deadlift Strength

    Snatch grip deadlift
    4x5r max weight with good form
    Go every 90s.

  • On-ramp - Wallball shots & Hanging Workout

    Metcon (quality)

    12 Minutes for quality & minimum rest:
    10 Wallball shots
    :30s Dead hang from pull-up bar
    10 Slow knee tucks

    Harjoituksen tavoite on 12:00 minuutin aikana tehdä annettuja liikkeitä panostaen erityisesti laatuun. Jokainen sarja olisi hyvä saada putkeen ajatuksen kanssa, mikä korostaa rauhallista tahtia sekä siirtymiä liikkeiden välillä.

    Päivän harjoituksen tarkoitus on opetella Wallball shottien oikeaoppinen tekniikka, harjoitella kippaamisen perusteita sekä vahvistaa siihen tarvittavia tukilihaksia.

    Räätälöinnissä voit laskea toistomääriä esimerkiksi 8/:20s/8. Lisäksi liikkeitä voidaan räätälöidä haastavuudeltaan taitotasolle sopivaksi.

  • Day 3 Olympic Weightlifting Strength

    Clean & jerk (full clean & split jerk)
    1 @ 60% of max clean & jerk
    1 @ 70%
    1 @ 80%
    1 @ 85%
    1 @ 90%
    1 @ 95%

    Snatch high pulls
    4 x 2 @ 85%

    Overhead squat
    4 x 3 @ 70% of max overhead squat

    Optional accessories

    3 sets of 20 walking lunges with barbell

    Accumulate 2 minutes in hollow hold