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

  • Warm up and strength Strength

    3:00 easy bike or row
    20 passthroughs

    Barbell warm up snatch grip

    Snatch technique
    Every 3:00 for 15:00
    3 power snatches + 1 snatch balance @ 65% 1RM snatch
    200m run after each set

  • At home program - Day 21 Workout

    Warm up

    Turkish get ups

    Part A

    Single arm ladder

    4 sets
    1-2-3 reps
    Row
    Swing
    Clean

    2 min rest

    Part B

    10-9-8-7-6-5-4-3-2-1

    KB swings
    50 ft Goblet walk/Goblet march

    Every time the KB/DB touches the floor=7 burpees

    Part C

    3 sets

    10-20 plank wall ups
    20-30 sec side plank

    90sec rest

  • RING MU 4 Strength

    This is class programming, i have added things to do if performed outside of class

    Ring MU prog
    In class perform as coached
    OR

    outside of class do:
    warm up:
    2 rounds, 20s. of each
    MU Ring row 2 sec hold under the turn over
    hollow hold
    Russian push up on the box

    AND THEN
    Complete 5 sets alternating:
    Ring L-Chin Ups:
    5-4-4-3-2
    Ring Dips
    5-4-4-3-2

    --rest as needed between sets to complete all reps successfully--
    For the Ring L-Chin Up:
    *Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
    To scale:
    *You can put legs in tuck position & pull as high as possible
    *Can do MU ring row
    If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.

  • Strength Workout

    Superset!
    3 rounds

    Landmine Single Arm Push Press x 8-10 each.
    Rest 45s.
    Ring Facepull x 12-15.
    Rest 45s.

  • Juoksuohjelma, viikko 14, Harjoitus C Workout

    Skaalattu:
    - 65min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti (tai jos spurtti ei onnistu niin tee 5-10x ilmakyykkyä paikallaan mahdollisimman nopeasti)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Kuntoilija:
    - 70min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10s mittainen spurtti
    - Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.

    Pro:
    - 85min pitkä Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10s mittainen spurtti
    - Syke 55-70% maksimista, vain kevyttä hengästystä. PPPP.

  • Accessories Workout

    5 Rounds For Quality:
    10 Dual DB Bench Press (AHAP)
    10 Supine Ring Rows
    1:00 Dual KB OH Hold
    Max Reps Barbell Bicep Curl 40/28
    - Rest as needed
    - Unbroken sets

  • Weighted Chin Ups Strength

    5x3 Weighted Chin Ups
    - 5 Heavy sets
    - Rest 2min btw sets

  • At home program - Day 19 Workout

    Warm up

    Scap push ups
    halos
    clean/rack hold

    Part A

    10 min EMOM

    push jerk (pick reps that you can show control/ maintain

    Odd: right arm
    Even: left arm

    Part B

    5min AMRAP

    Strict press
    Bicep curls

    Choose submaximal maintainable reps

    Part C

    In pairs

    10-8-6-4-2
    KB swings
    Burpees

  • 130321 Lauantai Workout

    Open 21.1

  • Landmine 1-leg deadlift Strength

    Landmine 1-leg deadlift