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

  • Community Hour 1800 Workout

    Vapaamuotoinen keskustelutilaisuus, jossa pääsee jakamaan kuulumisia ”karanteenista”, sekä kotona oleskelusta. Tunnin on tarkoitus olla mahdollisimman kevyt ja hyvää mieltä nostattava tapahtuma.

    Linkki huoneeseen:

    https://zoom.us/j/7594162178

  • Back squat 4x1 Strength

    Back squat 4x1

  • 5/6/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    GRT(20)
    2 mile run/jog or run/jog max distance for 20:00 minutes

    Finisher
    1:00 min low plank
    1:00 min ham stretch

  • Deadlift 5x3 Strength

    Deadlifts with stop at the bottom

  • Muscle & Power, AV1 Strength

    Front squat heels on a plate 3x12 reps

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up for 10 min

    1.MU
    A. Drills

    B. EMOM: 1 MU x 5

    C. E2MOM: 2 MU x 13

    2.Weightlifting
    A. Barbell warm up

    B. Jerk dip + push jerk

    C. Drop jerk

    D. Jerk balance

    E. Jerk dip + split jerk

    F. Split jerk

    G. Jerk dips 3x5
    - 70 72.5 75

    3.Strength
    A. 3 sets:
    10 hip thrust - 65 65 65 kg
    10/s bulg. split squat - 30 30 30 lbs
    8 hamstring curls - 10 10 10 kg

    B. 3 sets:
    8-12 sa. DB press - 12x25 8x30 8x30 lbs
    20 pike leg lifts

    C. Tabata shoulder press @ 10 kg - 8x11

    D. 3 sets:
    8/s bicep curls - 25 25 25 lbs
    10 side lateral raise - 15 15 15 lbs

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed:
     
    3-8 Russian Dip video

    RPE 3+ to 4

  • Total workouts of the week Workout

    Total workouts of the week 17 hours, x 9
    Week 3/3

    Strength & conditioning
    Metcon x 2
    Aer x 2 - 105 min
    BB x 1
    Squat - 5100 kg

    Gymnastics
    MU - 65
    BMU -
    BFLY - 125
    BCTB - 70
    HSW -

    Recovery
    Sleep 5/7
    Avg. 22:25
    Avg. 8 h 10 min
    EA 38 kcal/FFM

  • Lupa nauttia Workout

    For Time:
    1. 8-10-12 Hang Power Snatch @ 35-40kg
    2. 12-10-8 Box Over @ 60cm
    rest 2min
    1. 8-10-12 Hang Power C&J
    2. 12-10-8 Box Over
    rest 2min
    1. 8-10-12 Thruster
    2. 12-10-8 Box Over

  • ADDITIONAL HOME WORKOUT Workout

    WARM-UP

    3 rounds:
    20sec Jumping Jacks
    20sec Up&Down
    20sec Air Squat Cross Kicks
    20sec Plank Hold

    GYMNASTIC STRENGTH (2/2)

    3-5 rounds, rest as needed between

    1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top video

    2) 10-30 Wall Facing Shoulder Taps video

    3) 3-10 Table Row/Single Arm Door Frame Row, tempo 30X1 video + video

    RPE 4 to 4+

    CONDITIONING

    12min AMRAP:

    1-2-3-4… as long as you can go

    Air Squat x2 (2-4-6-8…)
    Sit-Up
    Up&Down

    Overall RPE 4

    For 12min: 2 air squat, 1 sit-up, 1 up&down, 4 air squat, 2 sit-up, 2 up&down, 6 air squat, 3 sit-up, 3 up&down...

    COOL DOWN

    Perfect Stretch video