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

  • Push Jerk + Split Jerk Strength

    6 Sets Of Push Jerk + Split Jerk
    Set 1: 2+1 @65%
    Set 2: 2+1 @65%
    Set 3: 2+1 @65%
    Set 4: 2+1 @70%
    Set 5: 1+1 @70%
    Set 6: 1+1 @70%
    - Rest 2-3min btw sets

    % are based off your 1RM Push Jerk

  • 020221 Tiistai Workout

    2 Rounds for reps
    90s wallball
    60s rest
    90s toes to bar
    60s rest
    90s db one arm devils press 22.5/15
    60s rest

  • barbell cycling Workout

    If you take class today, do so trough out the cycle!

    In class:
    Macho man prog 3.
    E3M 30MIN
    6 - 6 - 6
    RX 60/40kg
    or
    @37% C&J

    3x
    10S. Hollow Sliders on bench. Can be done on a rower as well
    7 Front Lever Pull Down Holds
    10 Jumping Lunges
    20s. HS hold

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

    For 25 min AMRAP
    1 round of DT (60/42kg )
    1 round of Nate(24/16kg)

    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks
    2 Muscle-Ups
    4 Handstand Push-Ups
    8 Kettlebell Swings

    • Muscle-ups -> banded -> c2b
    • HSPU -> 1 abb mat ->DBL DB z press PICK ONE SCALE AND USE IT TROUGH OUT AMRAP, DO NOT SWITCH AS THIS IS NOT ALLOWED IN ANY COMPETITION OR DURING THE OPEN EVENTS.

  • AMRAP 6min. Workout

    3 Sandback over shoulder (60/45kg)
    6 T2B

  • WOD Workout

    For time:
    21-15-9
    Deadlifts @100/70kg
    Bar Facing Burpees

    Timecap: 10 mins

  • Ring muscle up technique Workout

    Practice 20 min ring mu

  • 17.5 Workout

    10 rounds for time of:
    9 thrusters 43/29kg
    35 double-unders

    time cap 40 min

  • Optional Ski Workout

    SkiErg
    2 x 1km (fast) 3min rest btw sets
    4 x 500m (faster) 3min rest btw sets
    6 x 250m (fastest) 3min rest btw sets

    • Tämä on ylimääräinen harjoitus perusohjelmointiin lisänä. Harjoitus kehittää kestävyyskuntoa sekä ylävartalon lihaskestävyyttä.
    • Tee vauhdeille erot, mutta haasta itseäsi vauhdeissa. Esim. 1km 2:00/500m 500m 1:55/500m ja 250m 1:50/500m.
    • Jokaisen intervallin jälkeen levätään 3min.
    • Tulokseksi tulee avg vauhti/km sekä kommenttikenttään jokaisen vedon vauhdit.

  • Strength 24-01-2021 Workout

    4 round superset!
    Ring Rows x 8-10; 1s hold 3s down. Rest 60s.
    DB Reverse Lunge x 6-8 each leg. Rest 60s.

  • Nate Workout

    AMRAP in 20 minutes
    2 Muscle-Ups
    4 Handstand Push-Ups
    8 Kettlebell Swings (24/16kg)

    • MU can be done on rings or bar, mu with bands, chest to bar or pull ups. stick with one option trough out the whole amrap
    • HSPU use max one abb matt
    • pace your self
    • shoulders will be getting the most of it