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

  • Maanantai 22.8.22. (kevennys) Workout

    Warm up
    2 rounds
    1 min easy pace with 3 machines
    45 sec easy/mod pace with 3 machines

    pientä venyttelyä yleisesti muutama min ja homma tulille.

    Metcon
    EMOM 20
    min 1 - rowing
    min 2 - ski or burpees
    min 3 - ab / bike erg
    min 4 - rest
    30 sec of moderate pace working and 30 sec rest

    Weightlifting
    barbell Warm up for snatch 5
    3 snatch pull + 3 muscle snatch + 3 snatch pp behind neck + 3 snatch balance
    repeat 2 times
    then warm up lifts for snatch and start workout

    Emom 4
    3-pos snatch @50-60%
    high hang, above knee and below knee (all should be squat or low catch power snatch)

    rest 2-3 min and next

    Emom 8
    1 snatch pull + 1 power snatch + 1 snatch @60-70%

    Accessory Work
    3 rounds
    5 high box jumps
    10+10 single leg RDL
    15 banded hip bridges
    rest 1.5-2 min bwn sets

    Cool down
    2-3 min light cardio
    1-2 min pec smash with tennis/lacrosse ball (each side)
    1-2 min wall pec strech R/L
    1-2 min calf smash
    1-2 min calf/achilles strech (each side)

  • 20.8.2022 Midline Workout

    5 Sets x AMRAP 2

    1 Minute : Front Rack Hold 60/42,5kg
    2 Minute : Max TTB

    Rest 1 minute between sets.

    • Take the bar from floor or a rack for the front rack hold
    • The toes to bar do not need to be completed unbroken. Break as needed during that minute.

  • 20.8.2022 "Claustrophopia" Workout

    AMRAP 5 x 5 Rounds

    500/400m Row
    Max Rounds of "The Chief"

    Rest 1 minute between rounds.

    Round of "The Chief"
    3 Power Clean 60/42,5kg
    6 Push Ups
    9 Air Squat

    • Pick up where you left off your rounds of The Chief.
    • Score : Total rounds & reps of "the chief"
    • The Row matters less than your round of "the Chief" in this workout. Aim to row moderate - fast pace but your pacing here should not drastically impact the work that follows. -Aim for touch and go sets on barbell.

  • 20.8.2022 Deadstop Deadlifts Strength

    For total Load:

    5 sets of 2

  • 22.8.2022 Warmup Workout

    Tällä viikolla treenien kesto hieman lyhyempi. Tämän viikon jälkeen alkaa seuraava 13 viikon jakso.

    3 Rounds:
    1 Minute Machine
    5 Goodmorning
    5 Back Squat
    5 Elbows Rotations
    5 Strict Presses
    5 RDL
    5 Front Squat

  • 22.8.2022 Deadlift Strength

    Build to a heavy Single

  • 15 min juoksu ja leuanveto Workout

    15min
    100m juoksu
    Max toistot tiukka leuanveto

    Aina kun tulet tangosta alas, lähdet juoksulle. Tulos on leuanvedot yhteensä.

  • 20.8.2022 Warmup Workout

    5 - 7 rounds

    Minute 1 : Machine Calories
    Minute 2 : 6 -10 Ring Rows + 6 - 10 Push Ups

  • Extra Credit 22-08-2022 Workout

    Straight Leg Landmine Sit-ups: 3 x 10 each. Rest 60s
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Thursday 19th April Workout

    Strength: 20 mins to build upto a 1rm back squat

    Wod: 7 min AMRAP
    5 power snatch@40/30
    5 BOB

    Aims: this is a sprint Wod! Go hard and fast