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

  • For time Workout

    27-21-15-9:
    Chest To Bar
    Push Jerks (60/40 kg)
    Row/Bike/Run (cal)

    (Time cap: 22min.)

  • Extra Credit 29-04-2021 Workout

    Quadruped KB Row: Accumulate 2:00. Rest as needed.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Tuesday Metcon Workout

    For Time
    2000m row
    Perform this workout as an all effort "practise" mind set. I mean, if it would be competition situation you should drive out more yourself so the mindset can be like 90-95% pace for entire trip.
    We did 2000m rowing program by Chris Hinshaw and me and Heidi both were able to get our new personal best. I did 6 seconds better time and like 1.5 sec faster per 500m.
    So this will test for your guys to start and then we can give some paces.
    You should do this workout by increasing speed every 500m a bit, so dont start out too hot.
    Example 1.45/1.44/1.43-1.44/1.42-1.43 per 500m.

  • Wednesday 28th April 2021 Strength

    Strength

    3*3 jerk balance

    3*5 push press

    Workout

    20 KB snatches (each arm)
    200m run
    20 KB push press (each arm)
    200m run
    20 KB rows (each arm)
    200m run
    20 KB swings (each arm)
    200m run

  • Partner WOD of the week Workout

    Partner WOD Week 17

    AMRAP 40
    100 Double Unders
    90 KB Swings 24/16kg
    80 Burpees
    70 Front Squats 42,5/30kg
    60 Snatches
    50 Toes-to-bar
    40 Box Jumps
    30 Pushups
    20 Pullups
    10 Cluster

    And then work back up

  • GS day 1.4 Strength

    500m row

    3x
    5 plyo push up
    7 BB bent over row
    5 1 arm db sots press e/s
    10 banded dead bugs

    Bench Press
    5x3@85-90% of 1RM

  • GS Day 3.3 Strength

    3mn DU practice

    3 rounds:
    7 x ring rows
    7 x scapulla pull-ups (1 rnd) / kips (2 rnd) / pull-ups (3 rnd)
    30s hollow hold

    Chest to Bar PU

    5, 4, 3, 2, 2

    rest 90s. in b/w

    Visible touch on the bar, every rep.
    All reps must be strict.
    Rest as needed If you are using bands make sure to progress as weeks go by. Example:
    week 1, use a red band sets 1-3
    week 2, use a red band only 2/3 of reps in sets 1-3
    week 3, use a red band only 1/3 of reps in sets 1-3
    Week4, use a red band only for the largest set and the sets 4-5 have weight.
    Week 5 loose the band, add weight to sets 3-5 and so on..

  • Monday 26th April 2021 Strength

    Strength

    Build up to 10RM Press

    Accessory

    Beginner: 3*10 beginner pull ups
    Novice: 3*10-30 sec chin over bar
    Intermediate: 3*5 eccentric
    Advanced: 3*1-5 pull ups

    Workout

    10 min AMRAP:

    3 pull ups
    6 press ups
    12 barbell lunges (from rack or floor)
    50m farmers carry

  • Morning Run Workout

    Run 4,8km

  • Sandbag deadlift Workout

    Sandbag deadlift
    4x30s. max reps
    2min recovery.