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

  • 21.4.2024 AMRAP 15 Workout

    AMRAP 15 ( Rounds )

    37 Single Unders
    12 Medball Squat Cleans 20/14p
    Unbroken:
    3 Bar Muscle-Ups / 3 CTB / 5 Kipping Pull-Ups / 8 Jumpping Pull-Ups *

    • Every time you brake set perform 7 burpees.

  • 21.4.2024 Kipping Movements Workout

    Kipping Movements

    Practice 15 minutes of :

    Kipping Pull-Ups / CTB / BMU / RMU

    • Only butterflyes when BMU is Ready

  • Mian WOD Workout

    ⭐🦛🐼🐸🐭🐰⭐

  • Pe 12.4.2024 maastaveto Strength

    Maastaveto 1x85%

    Tempaus kahvakuulalla/käsipainolla 3x12 / käsi

    Linkkarit 3x6

    Jefferson curl 3x10
    -varovasti kuormaa

  • WOD: Open 20.2 Workout

    AMRAP20
    4 double db thruster (2x22,5 / 2x15)
    6 T2B / kipping knee raise / toes-to-rack
    24 DU / 30s DU training / SU

    Tarkoitus: Tämä on pitkä treeni joten lähde maltilla ja pyri kiristämään loppua kohti. RPE 8,5-9,5.
    Skaalaus: Thrustereissa painot, jotka haastavat. Tuplissa määrä, jonka pystyt tekemään noin 30s aikana.
    HUOM! Voit tehdä kumman tahansa version molemmilla tunneilla, mennään kuitenkin samalla kellolla.

  • OPTIONAL METCON Workout

    OPTIONAL METCON

    AMRAP 4

    5 burpee over box
    10 Db snatch

    rest 2min

    AMRAP 4
    5 devils press@22/15kg *Scaled 6 single arm devils press
    10 box jump over

    Not all out metcon/ tarkoitus olla hikinen ja hengästynyt ennen nosto-osuutta

  • Hatch Squat Program WEEK 3 Day 1 Workout

    Back Squat
    1 x 8 (65%)
    1 x 8 (70%)
    1 x 6 (80%)
    1 x 6 (85%)

    Front Squat
    1 x 5 (60%)
    1 x 5 (70%)
    1 x 5 (75%)
    1 x 5 (80%)

    Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
    www.mikesgym.org/programs/uploads/hatchsqt.xls

  • 12.4.2024 MODERATE WEEK 6/16 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    1 rounds

    20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

    15 + 8-12 x STANDING DIAGONAL BAND PULL APART + INTERVED ROW *suorinvartaloin tai polvet koukussa

    12+12 x CROSS CHOP *plate/db

    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: STANDING DIAGONAL BAND PULL APART

    video: INTERVED ROW

    TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

    5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

    5+5+5+5 x BACK SQUAT + OHS + FRONT SQUAT + THRUSTERS

    5+5 x SQUAT JUMP + DROP SQUAT

    3+3+3 x MUSCLE CLEAN + CLEAN PULL *full foot + CLEAN

    3+3+3 x SHOULDER PRESS + PUSH PRESS + PUSH JERK

    3+3 x TALL POWER JERK + TALL SQUAT JERK

    3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

    2+2+2 x TALL SPLIT JERK + REBOUND SPLIT JERK + SPLIT JERK *both side

    4 x JERK GRIP SNATCH

    video: Good Morning Hip Hinge and Lunge

    A) BENCH PRESS
    4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%
    *target load of max ~77%, rest btw sets 3-4min

    B) SPLIT JERK *split both side *rack/blocks
    2+2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[2+2]@-10%
    *target load of max ~77%, rest btw sets 3-4min

    C) SNATCH BALANCE + OHS *rack
    2+2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x[2+2]@-10%
    *target load of max ~77%, rest btw sets 3-4min

    SNATCH + DIP SNATCH
    2x[2+1]@barbell, 4x2x[2+1]@55% sn-%, rest btw sets 2min

    CLEAN + DIP CLEAN + SPLIT JERK *split both side
    2x2x[1+1+1]@barbell, 4x2x[1+1+1]@55% jerk-%, rest btw sets 2min

    D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
    4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%
    *target load of max ~77%, bs-%, rest btw sets 3-4min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    2 rounds: NO SHOES
    MIXET: choose the most challenging exercises

    1)
    20-24 total reps DB MILITARY BENCH PRESS @rpe8 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
    40-64 total reps RUSSIAN TWIST

    2)
    10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
    30-40 total reps OH SIT-UPS with STRAINGT LEGS *plate/barbell & MAX REPS loaded REVERSE CRUNCH STRAIGHT LEG *like a toes to bar - sääri/reisi osuu tankoon/levypainoon jota pidät selinmakuulla suorilla käsillä rinnan yläpuolella

    3)
    20-50 total reps HIP THRUST @rpe8 *barbell+weight
    20-30 total reps DB FRONT RAISE & MAX REPS ROLL ABS

    Rest as needed

  • 15min tempaus Workout

    Kirjoita kommentteihin teitkö tangolla vai KB/DB

  • NBT hiton hauska jumppa Workout

    Joko

    EMOM 40
    1. 12/10 cal
    2. 2 Bear complex 60/40 kg
    3. 8 Bar over burpee
    4. 8 T2B
    5. 8 Front squat
    6. 8 HSPU
    7. BMU / rMU / C2B / pull up
    8. 30 DU

    Tai Rx +

    40 min EMOM
    1. 12/10 cal
    2. 2 Bear complex 60/40 kg
    3. 8 Bar over burpee
    4. 8 Front squat
    5. BMU / rMU / C2B / pull up

    Result is number of BMU / rMU / C2B / pull up