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 01-01-2019 Workout

    1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
    1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.
    - Add weight if possible,
    - Partner assisted if needed.

  • Hang Power Snatch 6x3 Strength

    Hang Power Snatch 6x3, 70%. Rest 2.

  • 31.12.2018 Workout

    Lepoja

  • Snatch 1rm Strength

    Bygg upp till tung snatch

  • Endurance Class Workout

    For time

    50 KBS 53/35
    50 alt lunges
    50 push ups
    50 Air squats
    50 sit ups
    50 wall Balls 20/14
    50 T2B
    50 KB sumo deadlift high pull 53/35
    * 50 DU after each movement

  • 12/28/18 Workout

    Warm up(0:00-10:00)

    30 sec Active dive bombers
    Active spiderman-jog back

    30 sec Downdog w/foot pedal
    Active Samson-jog back

    30 sec knuckle drags
    Cossack squats-jog back

    Mobility(10:00-15:00)
    1:00 min pigeon per
    1:00 min ankle stretch per

    Skill/Teach(15:00-25:00)
    Row-quick handle return, finish pull at 11 o'clock position

    Jump lunge-back knee touch, full extension at the top

    Abmat sit up-full range of motion, hands touch by head and toes

    Hrpu-chest touch floor, hands release full plank at top

    Metcon(18)
    AMRAP in 18 minutes

    “Jump Ship”

    21/15 Calorie Row

    18 Jumping Lunges

    15 AbMat Sit-ups

    12 Hand Release Push-ups

    Opt(12)
    5x5 hip extension
    5x5 superman
    Tabata single/double under

    Finisher
    30 band pull aparts
    100 bicycles
    1 min samson per

  • Weightlifting + strength Strength

    80 min
    Warm up for 15 min + 25 m HSW
    1.Weightlifting
    A. Build to 70% Overhead squat triple from the ground
    - Snatch + 2 OHS

    B. Every minute on the minute for 15 minutes:
    0-5: 3 Power cleans 40% - 27 kg
    5-10: 2 Power cleans 50% - 33 kg
    10-15: 1 Power clean 60% - 40 kg

    2.Accessory
    A. 3 sets:
    5+5 Lateral box step ups (no weight, high box)
    5+5 Half kneeling KB Bottom up press - 6kg
    20 s. Passive hang
    15+15+15 Gymnastics swimming

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 20 min + 30 m HSW
    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - 8 8 8 9 10 10 11 6 = 70 reps

    B. Buttefly CTB practice for 10 min
    - 10 attempts

    C. HS practice
    - 3 sets: Wall facing HS Holds - 20 s.
    - 3 sets: Side facing HS Holds - 20 s.
    - 3 sets: Freestanding HS Holds - best set 5 s.
    - 3 sets: 20 Wall facing Shoulder taps

    D. Upper body strength - not done

    2.”Concept triangle”
    Every minute on the minute for 40 minutes:
    1) Ski for cal
    2) Bike for cal
    3) Row for cal
    4) Rest
    Rounds 1-5: 10 cal
    Rounds 6-10: 12 cal
    HR 157/175

  • Aerobic work Workout

    24.12. rest day

    25.12. 45 min
    Aerobic work for 45 min, 1 min run/1 min walk
    PK1-PK2
    6.75 km
    130/164
    6.48/4.29 min/km

  • Aerobic work Workout

    75 min
    1 min run/1 min walk
    11.15 km
    125/150
    6.47/4.35 min/km