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

  • ”U-Turn” Workout

    For Time [25 Minute Cap]:
    15-12-9-6:
    Deadlifts 70/50kg
    Calorie Ergo

    Directly Into...

    6-9-12-15:
    Toes to Bar
    Calorie Ergo

    *Score = Time it takes to complete the workout

  • Push Press Strength

    Push Press
    Set 1 70% x 3
    Set 2 80% x 3
    Set 3 90% x 3+
    - spend some time to work up to good start weight
    - no fails

  • Back Squat Strength

    500m row
    3x
    7 goblet gang squat
    5 bird dog row e/s
    3 broad jump
    spend 7 min to built up to work weight

    Back Squat
    Set 1 70% x 3
    Set 2 80% x 3
    Set 3 90% x 3+
    - rest as needed
    - no fails

  • Strength Workout

    Superset x 3 sets!

    Single Arm Dumbbell Z Press x 6-8 each
    Rest 60s
    Mixed Grip Pull-ups x 8-10.
    - Switch grip halfway through the set
    - Partner Assisted as needed
    Rest 90s

  • Conditioning 02-10-2022 Workout

    4 rounds for quality
    10/Arm Single Arm KB Swing
    400/300 Meter Row
    30s/side Side Plank (Star, toes or from knee)

    • Smooth effort

  • Basic wod: Mobility Workout

    Warm Up 15min
    • 10 hollow rock
    • 5 warrior squat + 5 toe squat
    • 5 + 5 hip extension combo
    • 5 overhead legs + v-sit

    EMOM 24min ”For quality”
    1.) Animal movement
    2.) Alternate between A&B
    3.) Full perfect strech combo

    A.) Banded march
    B.) Deadbug

  • Accessories Workout

    4 rounds for quality of:
    15 Reverse Flies, pick load
    10 L/10 R Single Arm Dumbbell Bench Rows, pick load
    10 Reverse Barbell Curls, pick load

  • BBC EMOM Workout

    EMOM 12

    clean pull
    +
    hang power clean
    +
    2x push jerks

    @75-80%

  • Clean day Strength

    5 min of ski erg @ 75% effort
    then
    85% effort, 3 minutes of
    10 barbell good mornings
    3 high box jumps

    Primer 5 reps each
    high hang high pull ( no feet)
    high hang muscle clean ( no feet)
    front squat
    clean pull under ( no feet)
    high hang clean ( no feet)
    low hang clean ( no feet)
    no feet clean

    Clean 1x10 at 70% 1RM
    Clean 1x5 at 75% 1RM
    Clean 1x5 at 75% 1RM
    - rest as needed
    - technique first
    - all cleans to squat if not otherwise stated

  • Tiistai 4.10.22. Workout

    Warm Up
    2 times with machines and carrying / 1 time mobility
    1 min row/ski
    30m farmers walking @light/mod
    1 min air bike/run
    30m bear hug sandbag carrying
    and
    5-10 inch worms
    5-10 russian baby strech
    5+5 squat strech + torso rotation
    10 cossack squats
    10-15 pass throughs

    Workout
    40-50 minutes @easy pace
    10-20-30-40..
    calories row/ski
    30-40m farmers carrying
    10-20-30-40..
    calories air bike / bike erg / run
    30-40m sandbag bear hug carrying

    Tavoite saada 50 cal kiekka ainakin valmiiksi ja maksimissaan 60 cal läpi.

    Accessory Work
    10-20-30-40-50 reps of
    Double unders
    Abmat sit ups

    Saat tehdä myös "Anniena" tämän halutessasi

    Cool down
    1+1 min calf strech
    1+1 min tricep strech
    1+1 min pigeon pose strech