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

  • C&J Workout

    Warm up 2 rounds:
    8/8 Windmill
    10 Plate squat with 2sec hold
    10/10 One leg RDL
    10 Banded press
    10 Banded pull apart with 5sec hold
    15sec/15sec Pallof press hold
    5 Broad jump @60-70% effort

    Lähtö pukeilta/korotettuna polven yläpuolelta.
    Clean pull + Squat clean
    3 x 1 + 3 @70-75%
    3 x 1 + 2 @75-80%
    Pidä painot teknisenä!

    Split jerk pukeilta /räkistä
    5 x 3 Up to 75-80%
    Pidä painot teknisenä!

  • "Landscaping Duty" Workout

    Every 3:00 x 6 (18min)
    15 T2B
    12 DB Single Arm Box Step Ups 22,5/15kg

    • Toes to bars should be 1-2 sets.

  • 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.