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

  • Måndag 8/4 2019 Workout

    A: E2M for 12min
    1: Singel leg RDL x8 @3110
    2: 3x 3-position dip, 5sec isometric hold in top, middle, bottom

    B: 4rft
    30m bear walk
    200m run
    10 Ball slams

    C: 3 rounds (optional)
    Banded clamshells x10-15/each side
    Hollow hold 30sec

  • Metcon Workout

    • For Time:
    BB Overhead Squats (60/40Kg) 21 reps
    C2B Pull Ups 21 reps
    BB Overhead Squats (60/40Kg) 15 reps
    C2B Pull Ups 15 reps
    BB Overhead Squats (60/40Kg) 9 reps
    C2B Pull Ups 9 reps

  • Metcon strength Workout

    3 Sets of:
    BB Back Squats (55-65% 1RM) 10 reps unbroken
    1:00 rest
    Double DB Rows 12 reps unbroken
    (Utilizza due DB il cui peso ti permetta di completare le reps unbroken)
    1:00 rest
    Strict Handstand Push Ups 10/7 reps unbroken
    1:00 rest

  • Strength Strength

    • 5-5-5-5-5 of:
    BB Bench Press
    5 @ 9 RPE (-5%) (Load Drop)
    75% 1RM 5 reps
    80% 1RM 5 reps
    80-85% 1RM 5 reps
    75-80% 1RM 5-5 reps

  • AMRAP 6 min Workout

    6 min AMRAP:
    10 Burpee Over Bar -> bodybuilder over bar
    10 powerclean 95/65 -> 65/45 kg

  • Bænk Workout

    Lav 3 x 10 med valgfri kg

    Kg is score

  • 13.5.2019 Masters EM Workout

    Rive+ työntö 2+1@75%, 2 x (1+1)@80%, 2 x (1+1)@85%

    Työntöveto 1x3@95%, 1x2@100%, 3x2@105%

    Etukyykky 5x2@70%,

    Lisapainolankku 3x30sek

  • Lepopäivä Workout

    Tunnin huolto hommia jaloille ja ala selälle.

  • Wall Street Workout

    3 Rounds:
    800m Run
    40 Kettlebell Swings (24/16kg)
    40 Wallballs (20/14lbs)

    • Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus..

  • Deadlift doubles Strength

    Work up to a set of 2 reps with 90-92.5%

    Use belt, remember safety!