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

  • Aerobic work Workout

    60 min

    1.Aerobic work for 40 min
    2 rounds of:
    10 min bike
    10 min crosstrainer

    2.Mobility work for 20 min

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 26 m

    2.BFLY + BCTB
    - Bfly x 30
    - Kip swing + BCTB 5 x 4+4
    - BCTB singles 5 x 1

    3.SHSPU
    A. Box pike HSPU 3-4 sets of tough effort
    - Rest as needed
    - Feet on 20" box
    - 7 7 7 6

    B. Assisted lift off hold 3-4 x Max effort
    - Rest as needed
    - 8 8 8 s.

    4.Snatch
    A. Build to heavy but technical single

    B. 3x1 - 5 kg

    C. Halting snatch pull
    4x5 @ 100-105% of todays max
    - Rest as needed
    - 57.5 kg

    5.Strength
    A. 3 sets:
    Ring plank hold x Max effort
    Seated knee extensions x 15
    - Not done

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 4x1500 m @ 2:08-2:10/500 m
    - Rest 90 s between efforts
    - Times: 2.09.0, 2.09.0, 2.08.3, 2.06.7
    - HR 167/185
    Cool down for 10 min

    PM: 160 min
    Warm up + COS 15 min
    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU + CTR 3x1
    - MU 12x2 + 1x3
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4x2-2-2 @ 30-32.5 kg
    - Rest 15-20 s. between sets, 2-3 min between rounds

    4.Strength
    A. Strict pull up 3 x 10

    B. 4 sets:
    8 pendlay row - 40 40 42.5 42.5 kg
    7 side lateral raise - 15 15 15 15 lbs
    15 pike leg raises

    C. Supinated single arm pulldown 3x10

  • Row & lunge Workout

    6 rounds for time
    250m row
    20m walking lunge / 22.5kg x 2

    Time Cap 18 min

  • B. Open 20.3 Workout

    Workout 20.3 / Workout 18.4
    Diane:
    21-15-9 reps of:
    - Deadlifts,
    - Handstand push-ups
    ♀ 155 lb. ♂ 225 lb.
    Then,
    21-15-9 reps of:
    Deadlifts
    50-ft. handstand walk after each set
    ♀ 205 lb. ♂ 315 lb.
    Time cap: 9 minutes

  • WOD 26/10/19 Workout

    WOD

    3 rounds of:

    12 Burpees

    21 Box Jump Overs 75/60 cm

    12 Burpees

    21 Thruster 40/30

  • COOL DOWN Workout

    Empty Barbell Snatch Drills video

  • A. Snatch from blocks Workout

    Emom 15

    1 x Snatch from blocks beneath knie @75kg

  • Partner WOD Workout

    AMRAP 30' with a partner:

    7,5m walking lunge @40/30kg
    7 T2B
    1 Rope Climb
    7 T2B
    7,5m walking lunge @40/30kg

    • one athlete complete a full round, than switch Rx+ 10kg weight west

  • 26.10.2019 CF Workout

    Tempaus + "Snatch Balance"+ valakyykky

    1+1+1x70%x2, 1+1+1x73%x2, 1+1+1x78%x2

    Rive + raakatyöntö + työntö

    1+1+1x70x2, 1+1+1x73x2, 1+1+1x78x2 (työnnön %)

    Etukyykky 1x3x70%, 3x3x75%

    Accessory:
    Yhden käden valakyykky DB/KB 3 x 12+12
    Lisäpainolankku 3 x 40sek