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

  • 5x1 Tempo Clean Deadlift Strength

    • Tempo: 7 sec up, 7 sec down
    • Clean grip
    • Try to go with clean 1RM +
    • Rest 2min

  • Skillwork // Touch and go ropeclimbs Workout

    EMOM 10

    • 2 "Touch and go" ropeclimbs

    Once you come down the rope on your first descent, hang on with your hands, let the feet touch the ground and immediately do a second ropeclimb

  • Interval Workout

    EMOM 10
    odd: pistol squat: 6/side
    even: HS hold 30-40 sec ( back to wall )

  • WOD Workout

    4 rounds for time
    400-m run
    3 legless rope climbs/ normal
    7 OHS @ 60/40kg
    TimeCap: 20 min

  • Extra Credit 05-09-2019 Workout

    Single Leg Banded Hamstring Curls x 5 Minutes Max Reps.

  • "Long Drive" AP Workout

    700 m run
    1min rest
    60 ring rows
    1 min rest
    60 air squats
    1 min rest
    80 V-ups/tuck-ups/situps
    1 min rest
    80 box step-ups

    Again, right off the bat, you can tell what ‘kind’ of workout this is… right? Obviously, lots of breathing, so much breathing… and you can tell by the movements among other things like work/rest ratio. We consider this workout Vp(v) and Long Drive is all about your pacing and being “fuel” efficient. Hold a moderate pace that will allow you to finish comfortably and give you some rest before the next interval. The relative pace should stay the same throughout, this will definitely get tough towards the end. Be conscious of your breathing and make sure you don’t go out too hot. If you tax your legs too much it will be hard to hold your pace on the step-ups.

    Step-up
    Rhythm
    We talk a lot about rhythm because getting into a good rhythm groove can be a key to success.. With the box step-up, this point is important. The right rhythm on your step-ups can make them fly by, and if you focus on your breathing simultaneously, can feel more like rest than work. Alternate your legs on every rep, on the step up portion and step down portion. This will reduce the time under tension and keep the legs from burning too much.

  • Onsdag 4/9 2019 Workout

    A: snatch complex
    3x snatch dl
    2x hang snatch
    1x ohs
    Build up in weight for 15-20min

    B: for time
    21-15-9
    Ohs 35/22,5kg
    Push ups
    Kte

  • EASYWOD Workout

    Maastavetotekniikka

    Maastaveto 3 x 5 sopiva paino

    Thrustertekniikka

    Rengassoutu

  • STRENGTH&CONDITIONING Workout

    Wednesday

  • For time Workout

    50 x Air Squat
    50 x Sit Up
    50 x HSPU
    50 x Back Extension
    50 x Pistol alt
    50 x Push Up
    50 x Walking Lunge

    after each 50 reps
    2 x Rope Climps