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

  • A. Tempo Banded Deadlift Workout

    5 tempo banded deadlift 5151
    + 12 lat pull down with band

  • Nanorosso 22.04.2020 Workout

    For time
    21 15 9 3
    Power snatch 40 kg
    Ttr
    Lateral bar burpees

  • Juoksutreeni ja Noah Olsenin vatsakimara lopuksi Workout

    1) Juoksulenkki mielen ja päivän kunnon mukaan

    2) 3x5 vatsatreeni, liikkeiden välissä 10sek lepo, kierrosten välissä 1min tauko:

  • Ke 22.4.2020 Sali penkki Strength

    Penkki 1max (maksimitesti)

    Penkki käsipainoilla 3x6-10

    Pystysoutu käsipainoilla 3x15-25

    Leuat, kapea ote 4x8

  • 90 on 90 off Workout

    metcon
    "90 sec on 90 sec off"
    4 rounds of

    a)
    16 snatch
    14 hand release push up
    12 airsquat

    b)
    12 oh plate lunges
    10 sit up plate oh
    8 plate over burbee

  • Thruster Conditioning Intervals Workout

    Conditioning
    Intervals
    One round every 3 minutes x 5

    15 Thursters 42,5/30kg
    10 Burpees to target

    *Weight should be light so you can focus on the speed

  • Deadlift Strength

    1 x 20 reps with your stronger mixed grip
    1 x 10 reps with your weaker mixed grip
    1 x 10 reps with your weaker mice grip

    *Again add five (10 kilos if your deadlift is very strong) kilos to last weeks sets.
    Warm up again with sets of fives up to about a 70-75%.
    Remember the 10 rep sets should feel easier after the 20 rep set. So no need to add weights on those. Focus on technique. Do not use belt or straps and don't bounce the barbell. Touch and go style still is allowed.

    .

  • 45-60min running and summit attack Workout

    45-60min running combined with Summit attack exercise

    Why: Helps you regain your flat-ground pace more quickly as you near the crest of a hill.

    How: Use long strides as a cue to open up your stride and accelerate as you approach the top of a hill. To practice this transition, especially when you’re tired, find a hill with relative steep ascend. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat 6 to 10 times.

  • Box P 21-04-2020 Workout

    STRENGTH
    Split Jerks: 6 x 2 @85%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 6 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    AMRAP 12:
    15 Abmat Sit-ups
    15 KBS (53, 35)
    15 Burpees
    - Goal: Challenging pace, pushing just hard enough to maintain output across all 5 rounds.

    EXTRA CREDIT
    Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
    - pronated + neutral + supinated grip.

    COOLDOWN
    Thoracic Rotations: 3 x 5 each.
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • D. Midline Workout

    Tabata
    - sit-ups
    - hollow holds