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 (Zone 2) Workout

    5-6 rounds, Zone 2 Pace (Nasal Breathing):
    1000m Row
    1min Rest
    1000m Ski
    1min Rest
    2000m AB
    3min Rest

  • Viikko 19 Workout

    Syklin kolmas viikko ennen kevennystä. Tällä viikolla aloitellaan kyykyillä ja juoksulla. Sit voimistelu/skill kardiota luvassa ennen air bike progea johon yhdistetään pystypunnerrusta. Viikon lopulla painonnostotreenit ja penkkiä/hip thrustia + pidempi metcon.

  • WOD 09/05/24 Workout

  • 10.5.2024 Skills Workout

    Strength Circuit – 2 to 3 rounds of:

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    10 Prone PPT pulses & hold last rep (10-sec)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    10 to 20 Handstand shoulder taps

  • Conditioning Workout

    Partner wod
    1. Amrap 20': partner A completes a full round then partner B.
    4 Double Dumbbell Thruster @2×22.5/15
    6 T2B
    24 DU or 30" max DUs.

    Rest 3'

    You go, I go for time:
    60-40-20
    Goblet squat
    USA Swing @24/16
    Time cap: 12'

    Divide the work evenly.

  • 10.5.2024 Barbell Cycling ( Unbroken Sets ) Workout

    Barbell cycling – for quality (unbroken sets)

    10-9-8-7-6-5-4-3-2-1
    Power cleans
    Push jerks

    Weight options. 43/30 kg – 61/43 kg – 70/47.5 kg – 83/56 kg

    • All sets of each movement need to be unbroken (so 10 UB PC to start, you can drop the bar before the 1st push jerk as needed) Intent. Improve your power clean and push jerk cycling mechanics, rhythm and breathing = Only go as heavy as your form allows. We are looking to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.

  • 10.5.2024 Warmup Workout

    3 Rounds
    7/side Tall-kneeling KB halos
    5/side Kinetic hamstring stretch reps + hold the last rep for 10-sec
    3/side Single-arm KB windmills
    2 Skin The Cat

  • Build it Workout

    4 rounds
    9 low Bar c2b with pause at top
    20-30sec arch hold

    4 rounds
    8+8 landmine row
    25 banded hip hinge

    4 rounds
    12 banded bent over row
    10 DB’s bicep curl

  • Hatch Squat Program WEEK 6 Day 1 Workout

    Back Squat
    1 x 6 (70%)
    1 x 6 (80%)
    1 x 3 (90%)
    1 x 2 (95%)

    Front Squat
    1 x 5 (65%)
    1 x 4 (75%)
    1 x 4 (80%)
    1 x 4 (80%)

    Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
    www.mikesgym.org/programs/uploads/hatchsqt.xls

  • Single Leg Landmine RDL Strength

    4 sets:
    20/20 Single Leg Landmine RDL
    - Focus on feeling glute and hamstring
    - 2min Active Recovery AB/Ski btw sets