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

  • Warm up and strength Strength

    Warm up
    Bike or row
    1:00 easy pace
    0:30 moderate pace
    0:15 fast pace
    X2

    Then barbell warm up
    5 Deadlifts
    5 hang cleans
    5 front squats
    5 strict press
    5 push press
    5 back squat
    5 good mornings

    Power cleans
    EMOM x 10
    1 power clean
    Increasing in weight for quality

  • Upper body strenght Workout

    3 rounds:
    10 Australian Chin up
    10 KB bench press
    10 +10 banded row (one hand at a time)
    10 + 10 Seated Press (one hand at a time)
    .
    Rest 30s between the movements
    Rest 60s Between the rounds

  • Skill 04-10-2020 Workout

    Handstand Skills
    10 min of practice
    - Adv: 5 mins Freestanding then 5 mins Handstand Walking
    - Int: Handstand Toe Taps. Rest 30s
    - Beg: Toe Taps on box or 2-3 Wall Walks. Rest 60s

  • Basic conditioning Workout

    45-60min HR 60-65%

    30min:
    2min Jog/30sec Walk
    Then
    15-30min
    Ski/bike/row

    Cool down:
    15-20min Rolling/Stretching

  • Saturday Partner Party Workout

    For time:

    Buy in:
    I go/ You go
    250m on machine + 5 burpees
    until 1500m

    then 3 rounds of:
    50 Alt. DB Snatch 20/15kg
    40 KB Swing 24/16kg
    30 KB Goblet Squat 24/16kg
    20 Pullups
    10 Devil presses 22,5/15kg

    Buy out:
    šŸ”„ 200 barbell biceps curls 15/10kg
    If barbell touches floor - 5 sync burpees.

  • Strength Workout

    4 rounds
    Bulgarian Split squat
    6/6 reps
    - use barbell with front rack pos.

    Between sets :
    Standing Rear dealt raises with plate x 15 reps

  • Narrow Grip Bench Strength

    READĀ ALLĀ NOTESĀ ANDĀ FOLLOWĀ THEĀ GUIDELINE.

    When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

    Week 1 workout for narrow grip bench press:
    Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.

    So you're using
    58.5kg (65% of 90) x 5
    67.5kg x 5
    76.5kg x 5 or more unbroken set.

    Take a video of the last set and put it in the google drive.

    Set 1 65% x 5
    Set 2 75% x 5
    Set 3 85% x 5+

    Rest 90s. to 2 min.

  • Extra Credit 01-10-2020 Workout

    Single Leg RDLs: 3 x 8-10 each. Rest 60s.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes proximal to distal)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • 1.10.2020 Strength

    EMOM 10

    2 x Back Squat @80%

  • 29.9.2020 Workout

    9-6-3

    Cal Echo
    TTB
    Power Snatch 60/42,5kg