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

  • Snatch skills Workout

    EMOM 5
    5 Snatch High Pulls

    EMOM 5
    3 Snatch Balance

    EMOM 7
    Snatch High Pull + Hang Snatch + Overhead Squat

  • Marcel:n kehonpainoharjoitukset Workout

    Strict push ups (5 x 10). Slow down + hold + fast up.
    45sec rest between sets

    Then
    Sitting rows (3 x 10) slow tempo
    45sec rest between sets

    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • Tuesday Cool down Workout

    Cool down
    2-3 min light cardio
    3+3 min tennis/lacrosse ball to trapezius area
    1.5-2 min banded scalene strech R/L
    10 cat cow strech

  • 9.3.2020 Deload Workout

    10 min ski/10 min row/10 min Bike

  • 5.3.2020 Deload cycle Strength

    Back Squat

    5x3x65%. 1 sec pause on bottom. Full speed up.

  • Friday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then 2 rounds of :
    1:30 cardio machine @easy/mod pace
    5+5 squat strech
    5 push up to downdog pose
    5 goblet squats
    5 goblet hold press
    5 goblet hold thrusters
    5 burpee box step overs

  • Home Challenge 9 Workout

    Warm up

    2 rounds of:
    10 Lying arm circles
    10 Shoulder tap in plank
    10 Sit up

    WOD

    EMOM 20':
    1: 6-10 HSPU (SC: pike push up from sofa)
    2: 30"-30" side plank
    3: 10-15 "Chair-Row"
    4: 6-8 Lying leg lowering

    Az első körben próbáljátok a max ismétlésszámot tartani, ha nem fértek bele az időbe, akkor kezdjetek csökkenteni. Maradjon 5-10 mp gyakorlatok között váltásra.

    HSPU-hoz ajánljuk a csukott ajtót, hűtő szélét, csak stabil legyen. Skálázni kanapéról pike push up-al lehet.
    Az oldalas plank-nél figyeljetek, hogy ne essen be a csípőtök, oldalanként 30-30 mp.
    A szék alatti evezést stabil székkel csináljátok, támasszátok falhoz, összecsukható verziót nem ajánljuk.

  • WOD Workout

    Warm Up
    2 rounds
    200 meter Jog
    7 arm circles forward/backwards
    7 push ups to downward dog
    7 jumping air squats
    Fore arm stretch
    2 minutes stretching own

    Workout
    7 minute As Many Rounds As Possible (AMRAP)
    21 Shoulder to Overhead Dumbbell (DB)
    DB Farmers Carry 100 meters
    15 Goblet Squats
    DB Farmers Carry 100 meter
    9 Thrusters
    DB Farmers Carry 100 meters

    -Rest 3 minutes-

    7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
    21 KB swings
    KB Suitcase Carry 100 meters
    15 Sit ups
    KB Suitcase Carry 100 meters
    9 KB facing Burpees
    KB Suitcase Carry 100 meters

    Cool Down
    Cadet lead PRT

  • Rest day Workout

    Rest day

  • WOD Workout

    AMRAP 15:00
    15/12 cal row (sub 12/8 cal bike)
    12 power snatches 75/55
    15 TTB
    12 OHS 75/55