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

  • [hatch] Front squat, week 10, day 2 Strength

    5x60%
    5x65%
    5x70%
    5x75%

  • Front squat Strength

    Front squat

    1x3
    1x2

  • Olympics Strength

    Total 105min
    Kilpailuharjoitus
    A.
    2 rounds: 10 KBS 16kg, 10 lunges, 20 abs, 20 backs
    mobility
    B.
    Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80%x1, 85%x1, 90%x1, (90%1) 95%1, 98%1, 100%1
    tauko
    Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90%x1 90%1 98%1 100%1
    C.
    Testaa etukyykky max
    D.
    500m row

  • Back squat Strength

    5 x 2

  • B2. Front squat Workout

    5 sets of 3 reps @ 77% of clean 1RM

  • Olympics Strength

    Total 75min
    A.
    500m row, 2 rounds: 10 wallball, 10 lunges, 20 abs, 20 backs
    mobility
    B.
    1.Tempaus nousu 2kg alle viimeisen verryttelypainon kakkosia ja ykkösiä (Kisaverryttely - 2kg ilman kisanostoja)
    2.Työntö nousu 10kg alle alkupainon ykkösinä (Kisaverryttely - 5kg ilman kisanostoja)
    25 30 35 40 45
    3.Muutama Kyykky 4x3, rv max painoon saakka
    5x30 3x45 3x50 3x55 3x60

  • 6/26/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(25)
    800m run-rest 2:00
    then
    on the 4:00 x4
    200m run
    10 goblet squats
    10 upright rows
    10 curls
    10 tricep kickbacks

    Finisher
    50 double crunch
    1:00 quad stretch

  • Conditioning Workout

    Conditioning:

    AMRAP 30 mins with a partner
    1 round of Cindy
    5 pulll up
    10 push up
    15 air squat
    1 round of Kelly in a boat
    row 500 m
    30 box jumps
    30 wall balls
    YOU GO I GO

  • Olympics & Skills Strength

    Total 120min
    A.
    500m row, 10 lunges, 10 ohs, 20 abs, 20 backs
    mobility
    B.
    1. Tempaus nousu 5-2kg alle alkupainon (Kisaverryttely ilman kisanostoja)
    2. Työntö nousu 10-5 kg alle alkupainon (Kisaverryttely ilman kisanostoja)
    2x25 30 35 40 45 45
    3. Tempausveto, vain olkapäillä 3 x 6 te max rauhassa
    3x6x42.5
    4. Hyppyjä polvet rintaan 5 x 4
    1. box 2. box + 20kg plate 3. box + 20+20kg plates 4. box + 20+15kg plates
    C.
    3 rounds for quality:
    5 C2B
    5 T2B
    Pull up practice for 15 min

  • RC 190724 Front squat Strength

    3 sets of
    1 Pause Front Squat* + 2 Front Squats

    • 3sec descent + 3sec pause in bottom