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

  • Thursday 22nd April 2021 Workout

    Strength

    3*3 snatch pull
    3*5 behind neck press

    Workout

    2 attempts to acheive your best time and weight

    400m run
    400m sandbag carry
    400m erg

  • 220421 Torstai B Workout

    B.
    every 2min for 4 rounds
    4-8 strict pull-up
    8 ring row

  • Tuesday Gymnastics Workout

    Gymnastic capacity
    Warm up after metcon
    2 rounds
    5 inch worm
    5 pike push ups
    10 alt leg bodyweight rdl
    10 alt leg v.ups
    :20 HS Hold

    Every min for 10 minutes
    4-6 strict hspu
    perform these hspu that way you are able to do 8+ reps when fresh. (meaning scale if you have to)

    Accessory Work
    Emom 12
    odd : 15 ghd sit ups / V-ups
    even : 10-15 kipping/butterfly pull ups

  • Tuesday 20th April 2021 Strength

    Strength

    3*3 Clean pull
    3*3 Hang power clean

    Workout

    20-30 min AMRAP (choose your workout time)

    100m single arm carry left
    100m single arm carry right
    5/5 turkish roll ups
    10 alternating renegade rows
    20-30 lemon squeezes

  • Complex Strength

    2x
    10S. Hollow Sliders on bench. Can be done on a rower as well
    7 Lat pull down
    10 Jumping Lunges
    20s. HS hold

    2 rounds 4 reps each
    - front squat
    - press
    - muscle clean
    - jerk drop (BB eye level, heels off and drop to power)
    - Clean segm. pull and under
    (stop at the start, knee & hip, then in to squat)
    - Jerk dip + drive
    - high hang clean
    - Clean and push jerk

    Built up to 85-92%% of 1RM

    Clean pull + hang squat clean + push jerk

    mark 3 of your heaviest technically good lifts

  • 20.4.2021 CF Workout

    Power clean + Clean

    2 x (2+1) x 70%, 3 x (2+1) x 75% (% power clean)

    Snatch Balance

    2 x 3 x 65%, 1 x 3 x 70%, 2 x 3 x 75%

    Push Press

    5 x 5 x 78%

    Muscle Snatch

    1 x 5 x 65%, 1 x 4 x 70%, 2 x 3 x 75% (% muscle snatch)

    3 sets
    12 V-Ups
    12 DB Rows

  • KB heaven Workout

    5 rounds for quality
    - use a kettle bell that allows you to keep moving and technique stays the same on all rounds.
    - 5 reps/side/movement
    - TGU only 2 per side

    gobbled squat
    1-arm swing (eye level)
    clean
    jerk
    snatch
    TGU
    rest 1 minu

  • Strength accessory Strength

    Box step up
    BB on your back
    3x7 e/s 20-30kg
    90s. rest

  • Ma 19.4.2021 sheiko: maastaveto max1 Strength

    Maastaveto max1

    Alkulämmöt esim:
    -suorinjaloin mave x 20
    -kohautukset x 20
    -lonkan ulko/sisäkierto x 10
    -painijan rulli + venytys x 10

    1-2 kertaa läpi

    Aktiiviset venyttelet: pohkeet, takareidet/alaselkä, lonkankoukistajat, nivuset, yläselkä/kyljet...

    Ennen maastavetoja räjähtävästi 3x3-5 joku seuraavista pendlay row / raakarive / raakatempaus / työntöveto

    Nousu kohti uutta maksimia...itse suosin ykkösiä alusta asti, jos tavoite esim 120 niin 40-60-80-90-100-110-(115)-120 ja tästä tuntuman mukaan 2,5-5kg nousuilla

    Jos esim 220 niin 60-(80)-100-(120)-140-(160)-180-200-210-220 ja sama homma 2,5-5kg nousuilla jos vielä paukkuja...

  • For time Workout

    5 Rounds:
    15/12 cal Air bike / Row / Run
    12 Chest to bar
    9 Front squat 60/40 kg

    (Time cap 15min.)