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

  • Strength Strength

    • 5-5-5-5-5 of:
    BB Push Press 5 @ 9 RPE (-10%) (Load Drop) 75% 1RM 5 reps
    80% 1RM 5 reps
    80-85% 1RM 5 reps
    70-75% 1RM 5-5 reps

  • morning extra Workout

    EMOM 15

    12 burpees

    rest 5 min

    EMOM 10

    5 c2b
    5+5 pistols

  • 21.2.2018 Workout

    kolmella 2 sekunnin stoppilla tempaus

    (stopit polven alla, polven päällä ja puolessa reidessä)

    6x2@60-75%

  • 21.2.2018 Workout

    Valakyykky 3RM

  • Rowing & Running Workout

    5 rounds of:
    2min rowing
    1min Rest
    2min Running
    1min Rest

    Keep your heartrate low, about 60-70% of max.

  • Tisdag 20/2 2018 Workout

    A: Every 5 minutes, for 20min:
    Row 500 Meters
    8 Strict pull ups
    12 V-Ups
    16 Push-Ups

  • Push press Workout

    Monday 19th February 2018

    PUSH PRESS

    5-5-3-3-1

    These should all be work sets (i.e., challenging), finishing with a heavy single.

    Post loads to comments.

    AMRAP 5 Minutes:
    3 Deadlifts 275/185
    7 Bar-Facing Burpees

    The Deadlift load should be on the heavy side of medium for you, unbroken throughout the workout. For the burpees to be considered Rx’d you must jump your feet out and back in, i.e., no stepping out and in. You may step closer to the bar before jumping over it.

    Post rounds, reps, and Rx to comments.

  • Adv. Class: 60:30 x 20 Workout

    60:30 x 20 @ 70-80% steady pace

    5 rounds of:
    CTB
    Box jump overs (good extension)
    WB - long unbroken set
    Sit-ups

  • Extrat Workout

    3 roounds for quality
    10-15 strict chin ups
    15- 20 GHD sit-ups
    10-15 plyo push ups
    - käytä levypainoja 20/15 kg"

  • Weighted Push-ups Strength

    5 sets of 10 push-ups with added weight (vest, plate, ball, etc)
    Keep good form, rest as needed to do every set unbroken but not more than necessary.