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

  • 16.5.2024 Dip & Row Workout

    Alternate A1/A2

    A1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2
    A2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

  • Muscle & Power, AV1 Strength

    Front squat 10-8-6-8-10 reps

  • Bench Press 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Bench Press
    Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

  • 4.5.2024 3 Rounds Workout

    3 Rounds (can do this AFTER the competition workout)

    0:30-0:40/side Copenhagen plank*
    8-12 Seated good mornings
    8-12/side KB Side leans

  • Smolov Bench Week 1 Day 3 Strength

    Reps and weight as follows

    4 x 5 70% from 1RM
    1 x 3 75% from 1RM
    2 x 2 80% from 1RM
    1 x 1 90% from 1RM

  • Gymanstic Workout

    Salitreeni

    Lämmittely
    AMRAP 8
    20m karhukävely
    10m rapukävely
    10m mittarimato, ei punnerrusta
    5 x lapaveto roikkuen
    5 x kip swing
    5 x rengassoutu

    EMOM 10
    2-10 Kipping pull up + shuttle run to 50sec
    - leukojen jälkeen lähde tekemään viivajuoksua, juoksua tehdään kunnes 50sek mennyt, eli 10 sek taukoa ennen leukoja
    - kippileukojen tilalla voit harjoitella kippileukaa tai tehdä tiukkoja leukoja, kumpparit apuna tiukoissa leuoissa

    EMOM 20
    1. 10-20 hollow rocks
    2. 5-10 banded ice cream maker
    / vaihtoehtona 10-20sec pull up top hold, leuka tangon päällä pito

    1. 5-15 supinated ring row
    1. 10-20 arch rocks
    2. Rest = 4 kierrosta

    Kotitreeni

    Lämppä:
    AMRAP 8
    5 push up to down dog
    5 mittarimato, ilman punnerrusta
    5 crab extension

    10 + 10 yhden käden kumpparisoutu

    EMOM 12
    1. 2-10 tiukka leuanveto/ kulmasoutu / raskas kumpparisoutu
    2. 5-10 up & down, tarkoitus saada sykettä ylös

    EMOM 20
    1. 10-20 hollow rocks
    2. 20-30 banded biceps, nopeat toistot

    3.5-15 supinated Band row

    1. 10-20 arch rocks
    2. Rest = 4 kierrosta

  • Saturday 220312 Workout

    3 rounds for time of:

    ♀ 55 lb ♂ 75 lb

  • Extra Credit 15-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    5 As w/Light Weight
    5 Ts w/Light Weight
    5 Ys w/Light Weight
    15 Banded Upright Rows
    1:00 Child's Pose w/Lat Stretch
    -Rest as Needed b/t Sets-

  • Hang power snatch Strength

    4x4 hang snatch

  • Yläkropan voima Workout

    A1. Leuanveto myötäotteella 3 x 8 V.3/60s
    A2. Kahvakuula pystypunnerrus korkeasta polviasennosta 3 x 8/8 V.3/60s

    B1. Tankosoutu vastaotteella 3 x 10 V.3
    B2. Käsipainopenkkipunnerrus lattialla 3 x 10 V.3

    C. Polvennosto roikkuen 3 x 6-12