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

  • 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!!!!

  • Clean & Jerk 5 Strength

    Hamstring PAILs & Rails

    then

    4 rnds, 20s. each, 10s. rest b/w
    Hollow Sliders on bench. Can be done on a rower as well
    Front Lever Pull Down Holds
    Jumping Lunges
    OH walk L
    OH walk R

    **
    Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.
    **

    2 rounds 5 reps each
    - Press in split
    - front squat
    - jerk drop (BB eye level, hells off and drop to split)
    - Clean pull under
    - Jerk dip + drive
    - high hang clean
    - Clean and jerk

    Clean & Jerk off the blocks
    3 reps each set, perform 1 clean, then 1 jerk and repeat.

    Set 1) 70%
    Set 2) 75%
    Set 3) 75%
    Set 4) 77.5%

  • Treffis Workout

    "Treffis"
    Teams of 3, AMRAP 30:

    7/5 Calorie Assault Bike
    10 Medball Squat Jumps (20/14 lbs)
    5 Power Clean and Jerk

    1st 6 Rounds - 40/30 kg
    2nd 6 Rounds - 50/35 kg
    3rd 6 Rounds - 60/40 kg
    4th 6 Rounds - 70/50 kg
    5th 6 Rounds - 80/55 kg

    Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

  • Pull & Push | conditioning 1 Workout

    EMOM 10
    O: row 17/12 cal
    E: 3 Rope Climb

    No pull ups for rope climb.
    go legless if can.
    if you don't have rope climbs, this is the time to practice.

  • 7 is heaven Workout

    7 AMRAP

    1 Power Snatch
    1 Overhead Squat
    2 C2B Pull Ups
    2 Power Snatch
    2 Overhead Squats
    4 C2B Pull Ups
    3 Power Snatch
    3 Overhead Squats
    6 C2B Pull Ups
    etc..

    Power Snatch/OHS @ 35/50 kg
    must be unbroken
    scale 1) Weight you can go UB for 7 min

    C2B can be butterfly or kipping for RX, must be able to do over 10 reps UB
    scale 1) kipping pull ups, NO BANDS
    Scale 2) Ring row

    ALL SETS MUST BE UNBROKEN.
    Pick a scale that allows you to move fast. use same scale trough out the wod.

  • Snatch Segment Pull 4 Strength

    4 sets 3 reps
    2-5kg more to last time, rest 90s. b/w sets

    2 s. pause @
    - 1cm from floor
    - below the knee
    - mid thigh

    NO EXT, continue straight down
    5s. down, perform TNG