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

  • Back squat Strength

    Back squat
    75% of 90% 1RM x 5 reps
    85% of 90% 1RM x 3 reps
    95% of 90% 1RM x 1+ reps

    *Percentages counted from 1RM are
    67,5%
    76,5%
    85,5%

    *Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

  • Ice Hockey Workout

    Höntsää

  • Back squat to a heavy single + 5x3 Strength

    Back squat up to a heavy single

    • 5 x 3 @ same weight as on Dec. 3rd.

  • Hang Snatch heavy single Strength

    Hang snatch heavy single
    -build up best possible weight in singles.

  • Squat (Endurance Progression 9.) Workout

    EMOM 12
    @ 74% of 1RM Back Squat

    1) 1 x Front Squat
    2) 3 x Back Squat

  • "Murph Progression" 2. Workout

    4 Rounds YGIG*:

    Hill Sprint with MB 9/6 kg
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    *Both Complete 4 Rounds

    TC 18min

  • “Jackie” Workout

    Aikaa vastaan:

    • 1000m soutu
    • 50 thruster (N 15kg / M 20kg)
    • 30 leuanveto

  • Steady conditioning Workout

    This should not be all out but steady and sweaty.
    5 Min bike
    30 sec rest
    5 Min: 400m Run ( Amrap 15 Hollow Rocks + 30 DU's)

    30 sec Rest

    4 Rounds ( 44 Mins)

    Building the aerobic base on this workout, you should be able to maintain the same pace throughout. We’ve had two heavy days of training so try to flush the body out and try to stay in zone 2.

  • Whitten progression 3 Workout

    "Whitten progression 3.

    Metcon (time)

    5 Rounds, every 5:00 min
    12 KBS 32/24kg
    12 Box jumps 24/20”
    200m run
    12 Burpees
    12 Wallball shots 20/14lb
    "

    "Whittenin kolmas progressio.

    Tässä harjoituksessa mallataan jo Whitteniä kokonaissuoritteena. Tee annetut liikkeet 5:00 minuutin aikaikkunassa ja lepää loppuaika. Lepoaikaa pitäisi jäädä noin minuutin verran, puolin ja toisin.

    Pyri tasalaatuisiin kierroksiin ja luonnollisesti keskittymään myös hyvään tuntumaan liikkeissä. "

    Extra work:
    2-4 Rounds for quality:
    8/8 Kettlebell bottom up press

    8 Jefferson curls

    ME Hollow hold

    *1 min rest btw rounds

  • Snatch 5x3 Strength

    25 minutes:

    Snatch 5 x 3

    • Use same weight (moderate) in all sets. No missed lifts.