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

  • Deadlift Strength

    6 x 2 V.1-2

    3min lepo sarjojen välissä.

  • Conditioning Workout

    For time:
    10 OHS
    10 Box jump overs
    10 Power clean
    10 T2B
    10 Power snatch
    10 T2B
    10 Power clean
    10 Box jump overs
    10 OHS

    50/35kg

  • Laite prog 6.0 Workout

    4-5 Rounds:

    2min Row
    2min Bike
    2min Ski
    2min Rest

    Pidä sykkeet anaerobisen kynnyksen alapuolella.
    Focus hyvässä tekniikassa ja taloudellisessa hengittämisessä.

  • Narrow Grip Bench 3 Strength

    READ ALL NOTES AND FOLLOW THE GUIDELINE.

    IF POSSIBLE, PERFORM PRIOR TO CLASS.

    When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

    Week 2 workout for narrow grip bench press:
    Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.

    Take a video of the last set and put it in the google drive.

    Set 1 @ 75% x 5
    Set 2 @ 85% x 3
    Set 3 @ 95% x 1+

  • Power Snatch Workout

    Warm up with empty barbell or light weight:
    2 x 5 Narrow grip OHS
    2 x 5 Snatch push press
    2 x 5 Snatch high pull bellow the knee
    2 x 5 Muscle snatch
    2 x 5 Power snatch bellow the knee

    Find your TM in 20min:
    Power snatch + Power snatch bellow the knee

    Voit käyttää remmejä.
    Pidä liike teknisesti hyvänä.
    2-3min lepo raskaiden sarjojen välissä.

  • 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!