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

    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!!!!

  • 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.