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

  • Back squat Strength

    Back squat
    4x6
    - RPE 9 (i.e. 1 rep in reserve on last set)
    - rest 90s between sets

  • Hatch Squat Program WEEK 1 DAY 1 Workout

    Back Squat

    1 x 10 (60%)
    1 x 8 (70%)
    1 x 6 (75%)
    1 x 4 (80%)

    Front Squat

    1 x 5 (60%)
    1 x 5 (70%)
    1 x 5 (70%)
    1 x 5 (70%)

    Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
    www.mikesgym.org/programs/uploads/hatchsqt.xls

  • Partner wod Workout

    WORKOUT IN TEAMS OF 2 FOR TIME YGIG:

    BUY IN: 48 Toes to bar

    3 rounds:
    24 x Thrusters @42,5/30kg
    10 x Syncro line over burpee

    3 rounds:
    24 x Back rack box step ups @42,5/30kg
    24/20 cal. Row/Ski 》 Front rack hold @42,5/30kg

    6 rounds of cindy , ALT. full rounds with pair:
    5 pull up
    10 push up
    15 air squats

    CASH OUT: 48 hang squat snatches @42,5/30kg

    Time cap: 40 min.

  • Thruster 2 Strength

    3x3
    V3
    ~samalla kuormalla

  • WOD: Partner AMRAP Workout

    AMRAP6 w/ partner - switch places every 45s:
    a) row
    b) s.a. db clean & jerk (22,5 / 15)

    Treenin flow: Toinen pareista aloittaa A:sta, toinen B:stä. Tehdään 45s hommia ja vaihdetaan paikkoja, ei erillisiä lepoja. Molemmat parit käy molemmat pisteet 4x läpi.
    Tulos on yhteenlasketut kalorit + toistot.

    Rasittavuus: RPE 9

  • EMOM x 32-40 Workout

    EMOM x32- 40

    1) bike
    2) 1-3 rope climb / scale up legless
    3) echo / or run
    4) 2-4 wall walk

    Target PK2- easy VK / lähde hallitusti liikkeelle. Määrittele koneilla intensiteetti riittävän kevyeksi. Työaika koneilla ~50s.

  • 10min EMOM Workout

    10min EMOM: 1 Power Snatch (75-85%) + 2 MU + 3 Toes through Rings

    These are on the same minute. Scale if needed.

    RPE 3

    For scaling: MU→ Bar MU→MU Transition→ C2B

  • Optional accessory Workout

    Optional Accessory:

    4 rounds, rest as needed between. Use 2 Kettlebells.

    10 KB Front Squat
    10m Front Rack Walking Lunges
    10 KB C&J (hang, not ground)
    10m Front Rack Walking Lunges

    RPE 4, or go by feel (deload week)

    Hit all reps unbroken. If you have to put the KB´s to the ground, penalty is 15 burpees and then continue.

  • 10min EMOM Workout

    CONDITIONING

    10min EMOM:

    6 Medball Clean + 6 TTB

    RPE 3

    These are on the same minute.

  • Optional accessory Workout

    Optional Accessory:

    STRENGTH
    3-5 rounds, rest as needed

    1) 2-5 Arch to L-Sit (and hold)
    2) 5+5 Standing Bottom Up KB Press
    3) 10-15 GHD Hip Extension (load with an empty barbell)

    RPE 3-4