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

  • Front squat Strength

    5 x 3 V.1-2

    3min lepo sarjojen välissä.

  • Follow Class programming Workout

    Back squat / Pull Strength 5.
    A1.Back squat 4,4,3,3,3
    Tempo 2-4-X-1
    Rest 1.30min
    A2. Chin up 4,4,3,3,3
    Tempo 2-1-X-2
    Rest 1.30min

    Metcon
    "Twenty / Twenty"
    20 DB Snatch 22,5/15kg
    20 Box Over w/DB
    TC 3min

  • "Squats For Quads" Workout

    For time (5 rounds):
    11-9-7-5-3 Front squat
    15 KBS US 32/24kg
    15 Abmat sit-ups

    Barbell from ground, if you can.

    M: 50, 60, 70, 80, 90
    W: 35, 42, 50, 56, 63

    TC 15min

  • Warm up Workout

    3 rounds
    200m run
    16 single leg bodyweight rdl
    16 step back lunges
    8 american kb swings @moderate/workout weight
    8 scap push ups
    8 hr push ups

  • Conditioning Workout

    EMOM35
    1. 1 Round of light "Nate" @16kg
    2. 40sec Easy Row (70% effort)
    3. 1 Round of modified "Cindy"
    4. 40sec Easy Ski (70% effort)
    5. 20-30 DU + 5-10m HS walk
    6. 40sec Easy bike (70% effort)
    7. Rest

    Pidä treeni kevyenä (RPE6)
    10=max raskas
    1=max kevyt

    "Nate"= 2 MU + 4 HSPU + 8 Russian KB swing
    Modified "Cindy"= 5 Pull up + 5 Burpee + 15 Air squat

    Skaalaa liikkeitä/toistoja niin että pystyt helposti tekemään UB!

  • Basic conditioning Workout

    45-60min HR 60-65%

    Juosten, uiden tai laitteilla.

    15min Rolling/stretching

  • Sunday DL + Press Workout

    Deadlift / Press Strength 4.
    A1) Deadlift 5,4,3,3
    2sec Isom.stop 5cm irti maasta
    Rest 1:30

    A2) Shoulder Press 5,5,4,4
    2-2-X-1
    Rest 1:30
    go heavier than last week*

    Make sure you have 2-3 reps in the tank after every set, but this should feel heavier than last week.

  • 2 min töitä, 1 min lepo. Workout

    4 kierrosta

    2 min töitä, 1 min lepo.

    1. boxille askellus
    2. laite
    3. KP tempaus

    Kesto 35 min.

  • Power clean Workout

    Warm up with empty barbell or light weight:

    10 Jeffersson curl
    10 Kang squat
    10 Front step lunges
    10 RDL

    2 x 5 Clean high pull with hang
    2 x 5 Hang muscle clean
    2 x 3 Hang power clean with 2s pause in the catch position
    2 x 3 Power clean bellow the knee with 2s pause in the catch position

    4 Sets:
    Hang power clean + Power clean bellow the knee

    Pidä painot teknisenä.
    2min lepo sarjojen välissä.

  • "Fat Diane" Workout

    21-15-9
    Fatbar deadlift 25's/17,5´s
    HSPU

    Scale to movement that allows you to perform big sets. NO ABBMAT CAKES. MAX 1 ABBMAT + 5KG PLATE.

    Tips:
    DL always UB, if weight allows it. If in doubt do 11+10, 8+7 & 9
    HSPU find your rhythm. it is better to slow down and be efficient that go all out on set of 21 only to break rest of the HSPU to smaller sets.

    SLOW IS SMOOTH, SMOOTH IS FAST!!!!