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

  • Deadlift Strength

    Deadlift
    5-4-2-2
    ( 1-2reps in tank)

  • 25.7.2023 Warmup Workout

    3 Rounds :

    0:30 Active Spiderman
    10 + 10 Banded Hip Opener Squats
    10 GHD Hip Extension
    1:00 Cardio

  • 25.7.2023 AMRAP 3 x 3 Workout

    3 Rounds x AMRAP 3

    30/24 Cal Echo Bike
    60 Double Unders
    Max Power Snatch 42,5/30kg

    Rest 3 minutes between rounds.

    • Lets aim to be off the echo bike by the 1:45 mark each round. Reduce the cals if needed. Athletes will need to push the pace here a bit.

    • Aim Unbroken sets of double unders each round. We need to buy ourselves some time on the barbell so we need to be a bit more aggressive then we want to be.

    • By the time we get to the barbell we are going to be a bit fatigue but we can always go for single if needed. Shoot for a big TnG set, smaller TnG sets or single. Really no right or wrong here.

  • 24.7.2023 BasicWod Workout

    For time :

    Row 3k

  • 24.7.2023 BasicWod Strength

    Deadlift ( Stop´n Go )

    5 x 5 Moderate

  • 24.7.2023 Row ( Test ) Workout

    For Time :

    5k

  • 24.7.2023 Big Shoulders Workout

    Seated Double DB Press w/ DB´S 4 x 5, Go every 2:30

    Weighted Pull-ups 5 x 4, Go Every 2:30

    Scull Crushers 4 x ( 6+6 )

    Wall Walks 4 x 7, Go Every 2:00

  • 24.7.2023 Warmup Workout

    8 - 12 Minutes Of :

    10 + 10 Banded Circle
    1:00 + 1:00 Banded Lat Stretch
    5+5 DB Shoulder Press
    0:30 Plank Hold
    1:00 Cardio

  • BBC Weightlifting - Week 7, day 6 Workout

    WARM-UP

    3x
    15/12 Calories bike erg
    15 Banded pull aparts
    10 Kettlebell swings
    10 Goblet squats
    10 Arnold press with kettlebell
    :20s L-sit hold on parallettes

    STRENGTH

    Front squat,
    Build up to 2 rep max for the day in 15:00 minutes.

    Then as many reps as possible in single set with 90% of the heaviest set of two front squats.

    After open set, calculate the estimation for front squat 1 rep max by using “Epley’s formula.

    Epley’s formula:

    (Weight x Reps x 0,0333) + Weight
    = Estimated 1RM.

    Sumo deadlift,
    5 x 5 (hard)

    ACCESSORY

    Good morning,
    4 x 10 (moderate)

    Weighted reverse lunges,
    4 x 8/8 (hard)

    Glute bridges,
    4 x 10 (hard)

    Pendlay rows,
    4 x 10 (hard)

    Sideplank hip touches,
    4 x 15/15

    

(OPTIONAL) CONDITIONING

    

Every minute on the minute for 32:00 minutes of:
    1) 15/12 Calories bike erg
    2) 10-15 Chest to bar pull-ups
    3) 15/12 Calories row
    4) 3-4 Wall walks


  • Snatch Complex Strength

    8 sets of Snatch Complex: 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch
    Set 1-2: @55% 1RM Snatch
    Set 3-4: @60%
    Set 5-6: @65%
    Set 7-8: @70%
    - Pause Snatch Pull: pause 3sec at the knee and 1sec at the top of the extension
    - Pause Snatch: pause 3sec in the receiving position
    - Rest 2min btw sets