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

  • C. Snatch Workout

    4 x 2 @ 86%

  • Lördag 28/11 2020 Workout

    Every 90 sec for 9 min (2 sets):
    Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
    Station 2 – 30 seconds per side of Paloff Hold Squats
    Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
    Then…
    Take 8-10 minutes to build up Front Squat
    +
    E2M for 16min (8 sets) of:
    Tempo Front Squat x 4 reps @ 31X1
    Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Focus on tempo and depth.

    +
    3rft
    25 Wall Balls
    10 Strict Pull-Ups

  • WOD 16/09/20 Workout

    AMRAP 16' OF:
    9 STRICT PULL UP
    15 DOUBLE DB PUSH PRESS 2×22,5/15 15/10
    21 AIR SQUAT
    27 DU OR 60 SU

  • Barbell hip thrust 3x15 Strength

    Three sets of fifteen hip thrusts.

  • Painonnosto, tempaus syyskuu Workout

    Lämmittely
    3 kierrosta:
    a. Voimatempaus x 3 + vapu niskantakaa x 3 + valakyykky x 3 (vara 2-3)
    b. Tempaus allemeno räkistä, ilman ponnistusta x 3 (vara 2-3)

    Pääliikkeet
    Sarjat 4
    Palautukset: 120 sek
    a. Tempaus alle meno räkistä, ponnistus x 3 (vara 1-2)
    b. Tempaus polven yläpuolelta + polven alapuolelta 2 + 2 (vara 1-2)
    c. Tempaus veto + tempaus + valakyykky 1 + 2 + 3 (vara 1-2)

    Tukilliikkeet
    2 sarjaa
    Boxihypyt x 2 (vara 1-2)
    Selän ojennus tangolla (tempausote) boxilta/ GHD -laite x 8

  • Advanced T2B Workout

    1-2-3-4-5-6..
    Unboreken sets
    rest as needed

  • Calf Press 3x16 Strength

    Three sets of sixteen calf presses.

  • Pe 2.10.2020 masters sm: pääliikkeet Strength

    Kyykky 3x3x70-80%

    Penkki 3x3x70-80%

    Maastaveto 5x2x70-80%
    -eka toisto vain polviin asti ja 1-2s stoppi

    Eli painot samat millä teit ma treenin

  • Weightlifting Workout

    A: No contact snatch + no feet snatch up to heavy 4x2
    B: Halt clean pull + halt power clean @85% of power clean 4x2
    C: a Death by Complex (increase weight every minutes) Power clean + doubles Clean + Power Jerk

  • 10/29/20 Workout

    Warm up(10)
    3rds
    10 side lunge
    20 plyo jumps
    10 squats
    20 knee grab

    WRK(21)
    On the 3:00 x7
    100m run
    28 jump rope/hvy rope/double unders
    7 dumbbell/sandbag/barbell hang clean and jerk

    Finisher
    100 flutter kicks
    1:00 butterfly stretch