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

  • Lockdown program - Day 25 Workout

    Part A

    Turkish get up

    Every 2min30 for 10 minutes

    Odd: 3 turkish get ups right
    Even: 3 turkish get ups left

    Part B

    4 rounds

    5 Staggered push ups each arm
    into
    max rep pull ups/rows

    2 minutes rest

    Part C

    3 rounds

    1 minute rack hold each side
    15-25 side plank hip raises

    1 min rest

  • Måndag 8/2 2021 Workout

    Split jerk build up to heavy 2rep of today
    +
    10 rft:
    10 push press 52,5/35kg
    10 rkb swing
    10 box jumps
    Time cap 20mim

  • Tempo Frontsquat 3x12 Strength

    3x12 /3min
    (3/0/x/0)

  • T2B capacity Workout

    3 Rounds:
    Max reps strict T2B V.2
    Max reps kipping T2B V.1
    2min Rest

    Huom!
    Kummatkin liikkeet putkeen ilman, että tullaan alas tangosta.

  • 10 rounds of 50 cal work Workout

    10 rounds of 50 cal rowing and cyckling per round or 30 cal assault bike.

  • Optional Rx+ gymnastics Workout

    0:00 - 6:00
    Amrap 6
    Strict Hspu
    * every minute 3 bar muscle up (start from bar muscle ups)
    6:00 - 8:00
    Rest
    8:00 - 14:00
    Amrap 6
    1 Strict chest to bar pull up
    7m Hs walk
    2 Strict chest to bar pull up
    7m Hs walk
    3 Strict chest to bar pull up
    7m Hs walk
    Jokaisella kierroksella lisää yksi tiukka c2b pull up, kunnes aika on täysi

    • Tämä extratreeni on suunnattu pitempään treenanneille sekä kisoihin tähtääville.
    • Tulos Strict hspu + Strict C2b yhteensä. Kommenttikenttään molempien osioiden tulokset.

  • Conditioning Workout

    5 Rounds For (quality) Time:
    15/12cal Bike
    15/12cal Row / Ski
    10 Deadlifts 100/70kg
    30 DU
    Rest 1:30 btw rounds
    Goal: 1 round shouldn't take more than 5min, including the rest.

  • Gymnastics Skill Work Workout

    3 Rounds:
    9 C2B
    Rest 1:00
    6 C2B
    Rest :45
    3 C2B
    Rest 2:00 btw rounds

    • Goal is to go unbroken.

  • Snatch Conditioning Strength

    Power Snatch
    For Load:
    2 Rounds
    Set 1: 10 reps
    Set 2: 8 reps
    Set 3: 6 reps
    Set 4: 4 reps
    Set 5: 2 reps

    • Start @55% and add 5/3-5kg each set. Reset @55% for the 2nd set of 10 on down.
    • Work on TnG sets, but does not need to be unbroken if you are at risk of missing.

  • Warm Up Workout

    2:00 On The Rower, Ski & Bike (total of 6:00)

    Then

    2 Rounds For Quality w/ PVC or Stick:
    10 Tall Muscle Snatches
    10 Hang Snatch High Pulls
    10 Snatch Grip Presses BTN
    10 Snatch Grip Push Jerks BTN

    1 Round w/ Barbell:
    5 Tall Muscle Snatches
    5 Hang Snatch High Pulls
    5 Snatch Grip Presses BTN
    5 Snatch Grip Push Jerks BTN
    5 Power Snatches