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

  • Conditioning Workout

    In class
    EMOM35
    1. Row 15/10cal
    2. One arm farmers carry 15/15m
    3. Box over burpee 10
    4. DB snatch alt. 14
    5. Rest
    @80% effort

    OR TRAINING BY YOUR SELF OUT OF THE CLASS

    EMOM24
    M1) 40-60 Double Unders (40s. practice)
    M2) 6-10 1-arm DB Thruster e/s, 22.5/15kg heavier if you can
    M3) 10-15 Toes to bar
    M4) Rest
    Stick with same reps scheme and scale

  • Extra Credit 08-02-2021 Workout

    Upper-back Triset: 3 x 10 each. Rest 60s.
    – pass thru + facepull-apart + pull-apart = 1 set
    +
    – Global Foam Roll Thoracic Spine x 60s each
    – Biphasic Half-Kneeling Pec Stretch x 60s each side.
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Deadlift Workout

    3 x 6 V3/R3
    Tempo 2-1-X-1 (2s alas-1s pysäytys alhaalla-terävästi ylös-1s ylhäällä)
    Tanko korotettuna polven alta.

  • Hang power snatch Strength

    3x3 (~70%)

    (Kevyesti, terävästi, hyvällä tekniikalla)

  • 060221 Lauantai Workout

    Every 4min for 5 Rounds
    24 double under
    12 one arm db hang c&j
    24 double under
    12 db hang snatch
    24 double under

  • Snatch complex Strength

    4 rnds, 20s. each, 10s. rest b/w
    negative handstand
    high bar pull down with a band
    Banded step back lunge L
    Banded step back lunge R

    Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    5x every 1:30
    1 snatch high pull
    +
    1 high hang snatch
    +
    1 low hang (below knee) snatch
    @ 65-75%

  • Core Workout

    3 Rounds:
    6-10 Ring plank saw V.1-2
    30sec Rest
    6-10 Side to side strict T2B V.1-2
    30sec Rest

  • Push and Pull Workout

    4 Rounds:
    Narrow grip bench press (4 + 4) V.2
    Rest 1min
    Pull up (4+4) V.2
    Rest 1min

    Huom!
    Toistojen 4+4 välissä 30s tauko. Toistoreservi kummankin liikkeen kaikissa sarjoissa 2.

  • MU & HS walk Workout

    EMOM10
    For quality:
    1. 1-4 Bar MU/RMU
    2. 5-10m HS walk

    Skaalaa MU kumpparilla.

  • Warm up Workout

    2-3 Rounds:
    1min Ski
    10 Lying banded pass overs
    5-10 Face pull with 3sec hold
    5 Push up
    5/5 One arm ring row with 2sec hold