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

  • WOD Workout

    For time
    10-8-6-4-2 of
    Squat Cleans @70/50kg
    Cal Bike/Row/Ski

    Rx+: 85/60kg
    Time Cap: 12 mins

  • Strength Strength

    Box Squat
    8 x 2 heavier than last week, every 60-90s.
    - Controlled descent, explosive ascent

  • Workout of the day Workout

    Warm up
    14:00 AMRAP
    5 Inchworm + push up
    10 Rubber band split
    10 Pass through
    5 Ring row
    5 Burpee
    5+5 Walking lunge
    2:00 Ski/row/bike

    4 Rounds for quality
    5 Strict pull up or jumping pull up
    :30 Handstand hold or dumbbel hold
    30 Douple under or 60 single under

    Conditioning
    3 Rounds
    :30 work :30 rest
    1. 10 Push up + max Air squat
    2. Dumbbel hang power clean
    3. Ski

    Rest 3 min

    3 Rounds
    :30 work :30 rest
    1. Plate lift
    2. Row
    3. Abmat sit ups

    Cooldown
    5:00 bike
    5:00 mobility

  • Follow Class programming Strength

    Do this prior to class:

    2 RNDS of
    10 Dorsiflexion matrix L
    10 Dorsiflexion matrix R
    5 Reverse Lunge Progression L
    5 Reverse Lunge Progression R
    5 pistol 2 down 1 out L
    5 pistol 2 down 1 out R

    Back Squat
    4-4-4-4
    TM (1 rep reserve every set)

  • Squat Snatch Strength

    Every 90sx4:
    3 Squat Snatch
    60% 1 RM Snatch

  • Snatch Pull with pause Strength

    EMOM 3
    Snatch Pull wth a pause (2s. in hang position)
    3x2
    80-90% 1 RM Snatch

  • Snatch lift off Strength

    EMOM 3
    Snatch lift off (first pull)
    3x3
    80-90% 1 RM Snatch

  • La 26.9.2020 penkki Strength

    Penkki käsipainoilla 5x6

    Yhden käden pystypunnerrus käsipainoilla 5x8-15 / käsi

    Etunojapunnerrus kädet kapealla 3x max toistot

    Yhden käden kulmasoutu käsipainolla 3x20 / käsi

  • MU Skills Workout

    EMOM10 or Every 1.30min x 10
    1-3 MU

    Valitse itsellesi sopiva toistomäärä/lähdöt, niin että liike pysyy teknisesti hyvänä.

  • Shoulder press Strength

    5 x 3 V.1-2
    2-3min lepo sarjojen välissä.