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

  • Clean&jerk 3+1 Strength

    3 cleans + 1 jerk *4

  • Conditioning Workout

    Conditioning:
    EMOM 30 mins
    1. min : 1 round of dumbell "DT"
    2. min : 12/10 cal row
    3. min : 30" front plank

  • Extra Credit 11-07-2020 Workout

    – Global Foam Roll Hamstrings x 60s each
    – Active Straight Leg Raises x 60s each
    – Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

  • C. Midline Workout

    2x

    20 seesaw ring planks
    35 ghd
    50 russian twists

  • Henkeli 260919, squats Strength

    squats:
    8-6-4-2-4-6-8+
    Nosta/laske painoja joka sarjaan. (8+ viimeisessä sarjassa tarkoittaa, että all out, niin monta kyykkyä kun vielä tulee. Sama paino kuin ekassa kasissa tai enemmän, toki riippuen hapoista. Älä kuitenkaan tee tyhmyyksiä, käytä varmistajia tarvittaessa)

  • Football 25 Strength

    Back squat 10x3 amrap rpe 7 sista setet

  • Muscle & Power, Joker Workout

    100 Pullups

  • Muscle & Power, YV1 Strength

    Bench press 1 RM, then 3 sets with 66% (choose reps)

  • Painnonosto, tempaus, joulukuu Workout

    Aktivaatiot:
    3 sarjaa ja 3 toistoa
    1. Tall snatch (tempauksen alle meno taskulta ilman ponnistusta)
    2. Tempaus taskulta ninjana

    Liiikkeet:
    A1 Tempausveto riipusta + tempaus taskulta 1 + 3 x 4 sarjaa
    A2 Tempaus polv. ylp + tempaus polven alap. + tempaus 1 + 1 + 1 x 4 sarjaa
    A3 Tempaus x 2 x 4 sarjaa (10 sekunnin tauko välissä)

  • Gymnastic strength Workout

    • For Time:
    Strict Ring Muscle Ups
    7/5 reps unbroken
    5/3 reps unbroken
    3/1 reps unbroken
    3:00 rest
    7/5 reps unbroken
    5/3 reps unbroken
    3/1 reps unbroken
    Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
    Scala eventualmente il numero di reps da fare unbroken ad ogni sets
    Se non ti entrano gli Strict Ring Muscle Ups lavora con:
    Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
    9/7 reps unbroken
    7/5 reps unbroken
    5/3 reps unbroken
    3:00 rest
    9/7 reps unbroken
    7/5 reps unbroken
    5/3 reps unbroken