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

  • Gym + hemmafit Workout

    Strict pull ups 3xMax
    Push ups 3xMax

  • Metcon Workout

    • 16 Min E2MOM (ogni 2 min x 8 volte) of
    Row 15 Kcal
    BB Power Snatch (40/30Kg) 12 reps

  • Deadlift Strength

    1 x 20 reps with your stronger mixed grip
    1 x 10 reps with your weaker mixed grip
    1 x 10 reps with your weaker mice grip

    *Again add five (10 kilos if your deadlift is very strong) kilos to last weeks sets.
    Warm up again with sets of fives up to about a 70-75%.
    Remember the 10 rep sets should feel easier after the 20 rep set. So no need to add weights on those. Focus on technique. Do not use belt or straps and don't bounce the barbell. Touch and go style still is allowed.

    .

  • Fikovskin treeni Workout

    Lämppä:
    3 kierrosta
    - 10 hollow rocks
    - 10 askelkyykkyä vastakkaisen käden venytyksellä
    - 8 alaspäin katsova koira josta liu’utaan kobraan niin ettei vatsa osu maahan

    Tekniikkaosio:
    - treenataan päällä- tai käsilläseisontaa

    AMRAP 6 min
    3 gobletkyykkyä + 3 burpeeta
    6 gobletkyykkyä + 6 burpeeta

    AMRAP 6 min
    3 ground-to-overhead + 3 up-and-down
    6 ground-to-overhead + 6 up-and-down

    Loppuverryyttely:
    40 walking lunge

  • Shoulder press 5-5-3-3-1-1 Strength

    Shoulder press 5-5-3-3-1-1 AHAP

  • Box P 21-04-2020 Workout

    STRENGTH
    Split Jerks: 6 x 2 @85%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 6 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    AMRAP 12:
    15 Abmat Sit-ups
    15 KBS (53, 35)
    15 Burpees
    - Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds.

    EXTRA CREDIT
    Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
    - pronated + neutral + supinated grip.

    COOLDOWN
    Thoracic Rotations: 3 x 5 each.
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • A. SHSPU progression 2 Workout

    EMOM X 5
    6 SHSPU
    - rest 3 min
    EMOM X 5
    6 SHSPU

  • C. Midline Workout

    50 V-ups
    50 supermans
    1:00 L-sit

  • OFF-SITE WORKOUT - 20min AMRAP Workout

    20min AMRAP:

    400m Run
    20 Jumping lunges
    20 Sit-ups

    WARM-UP:

    800m run

    then,

    2 rounds, 10-20m per each movement:

    Samson stretch walk
    Glute stretch walk
    Inch worm walk
    Bear crawl
    Duck walk

  • A. Primer Workout

    5 Rounds YGIG

    40 DU
    2x Macho man DB complex 2x 25kg*
    *1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead