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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

  • WARM-UP Workout

    WARM UP
    5min Row/Airbike/Bike/Ski

    Then 3 rounds:
    5 Medball Clean
    5 Wallball
    10-20 Mountain Climber
    5 TTB

    Perfect Stretch video and/or Snatch Drills video

  • Optional Accessory GYMNASTICS by Erik Niemi Workout

    Banded lat pulldown, 3 x 5-10 video
    -hollow position on the ground, feet away from rig
    -pull PVC pipe from overhead down to hips

    Jumping bar MU, 3 x 5-10 video
    -with a low bar or standing on box
    -start from arch position with arms straight
    -try to go around the bar and pull down with arms straight before the turnover

    Banded straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -hollow position & open hips slightly
    -pull down with straight arms

    Jump to bar & attempt MU, practice for 5-10 min video
    -jump to bar in with toes in front (pike)
    -tight arch in end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms attempt MU!

    ADVANCED

    Slow lower to hollow x 5 video
    -tuck 1 leg straight both legs straight arms overhead
    -with PVC pipe

    Banded lat pulldown, 3 x 5-10 video
    -hollow position on the ground, feet away from rig
    -pull PVC pipe from overhead down to hips

    Straight arm kipping, 3 x 5-10 video
    -tight arch position
    -raise toes
    -hollow position & open hips slightly
    -pull down with straight arms

    Jump to bar & MU, practice for 5-10 min video
    -jump to bar in with toes in front (pike)
    -tight arch in end of swing
    -raise toes
    -open hips to hollow/neutral position
    -pull down with straight arms MU
    -try to get in a high catch position
    -multiple reps

  • 10K ROW Workout

    10K Row for fun

  • Row & Bike for 40 min Workout

    Row & Bike for 40 min

    EMOM 40 min (10 rounds total)
    1) Calorie Air Bike
    2) Calorie Row
    3) Calorie Bike Erg
    4) REST

    Cals:
    RX: 15/12 cals
    Scaled: 12/9 cals

    *Score the calorie you used for each movement.

  • 3 kierrosta Workout

    3 kierrosta

    6-10 etunojapunnerrus, tempo 2020
    10-12 tankosoutu, tempo 3000
    1min tauko liikkeiden välissä

  • 3rds Workout

    40 x Reverse Lunge steps
    30 x Sit ups
    20 x Push ups
    10 x Bar MU

  • Optional Bike Erg Workout

    Wu:
    10min

    Bike Erg test!
    20min max distance

    • Tulos on metrit, jotka poljit 20min aikana. Kommenttikenttään avg vauhti sekä fiilikset.
    • Tämä on perusohjelmointiin extratreeni, jos koet tarvetta kehittää kestävyyskuntoa enemmän.
    • Tämä treeni tulee tänä vuonna uudestaan, joten ota tämä lähtötaso testinä. Ei muuta kuin haastamaan itseä!

  • 010221 Maanantai B Workout

    Every 3min for 4 rounds
    12 bent over row
    8 shoulder press @60-80% 1RM

  • 010221 Maanantai A Strength

    Every 3min for 4 rounds
    8 Back squat @65-80% 1RM

  • Snatch complex Strength

    Find a heavy complex in 20min.:

    1 Snatch pull
    1 Hang Squat snatch
    1 Low Hang Squat snatch
    1 OHS