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

  • Front Squat Strength

    5x3 Front Squat @80%
    - Rest 2-3min

  • Monday Weightlifting Workout

    Weightlifting
    Warm up with barbell
    5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatch

    A. Power Snatch + Hang snatch + snatch
    2 sets @60% , 2 sets @65% and 1 set @70%
    rest 1.5-2 min bwn sets
    sharp lifts

    B. Snatch Balance 5x3
    2 sets @70%
    3 sets @75-85% of 1rm snatch
    rest 1-1.5 min bwn sets

    C. Back Squat 5x3 reps @75,80,85,85,85% of 1rm
    rest 1.5-2 min bwn sets

  • Monday WOD Workout

    2 sets
    For time:
    20 weighted box step ups (15/22,5kg on shoulder) 1 DB (50/60cm)
    20 db hang c&j alt hand
    10+10 single arm db oh lunge walk steps
    20 db snatch alt hand
    rest 1:1 bwn sets
    time target 4-5 min, cap 7 min.
    score is total time of both sets. All movements, keep quality and good technique and remember to breath. goal should be unbroken sets and resting period pretty short.

  • Ring MU Workout

    (this is class programming, i have added things to do if performed outside of class)

    Ring MU prog 1.0
    In class perform as coached
    OR
    outside of class do:
    warm up:
    2x 20s. of each
    MU Ring row
    hollow hold
    push up
    AND THEN
    Complete 5 sets alternating:
    L-Chin Ups:
    5-4-3-2-2
    Ring Dips
    5-4-3-2-2
    --rest as needed between sets to complete all reps successfully--

    For the L-Chin Up:
    *Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
    To scale:
    *You can put legs in tuck position & pull as high as possible
    *Can do MU ring row
    If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.

  • 2021 J1 Bench press 5X10 Strength

    Bench press 5X10

  • 2021 J1 Jerk from the rack 5X3, 2X1 Strength

    Jerk from the rack 5X3, 2X1

  • Accessory Workout

    3 Rounds:
    6/6 Bulgarian split squat V.1-2
    Rest 1min
    15/15m Farmers carry kahvoilla tai trab tangolla V.1-2
    Rest 1min

  • Pe 5.3.2021 sheiko: penkki/kyykky Strength

    Penkki 5x5x80%

    Kyykky 5x3x85%

    Takaolkapääsoutu 5x20

  • MU prog 1. Workout

    1. Russian dips jalat maassa:
      3 x 3-5
      Keskity nopeaan kääntöön.

    2. Hips to bar/rings jalat boksin päällä:
      3 x 3
      Paina tankoa/renkaita aktiivisesti kohti lantiota.

    3. MU jalat boksin päällä:
      3 x 1-2
      Focus liikkeen terävyydessä.

    4. Kip swing korkeassa tangossa/renkaissa:
      3 x 5
      Rento, mutta "aktiivinen" liike. Hyvä hollow ja arch asento.

    5. Hips to bar/rings korkeassa tangossa/renkaissa:
      Älä päästä jalkoja nousemaan silmien yläpuolelle! Terävä lantio ja paina tankoa/renkaita aktiivisesti kohti lantiota.

    6. MU
      Valitse itsellesi sopivat toistomäärät oman tason mukaan. Mieti miten pilkot toistot. Lepää sarjojen välissä sen verran, että pystyt tekemään samalla toistomäärällä treenin loppuun asti.

    For quality: (Time cap 10min)

    A) 20-25 MU

    B) 15-20 MU

    C) 10-15 MU

    D) 5-10 MU

  • 3.5.2021 Workout

    For time :

    15-12-9

    Box over burpees 24/20"
    C2B
    Thrusters 42,5/30kg