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

  • High Hang Power Clean 4x10 Strength

    4 x 10 reps ahap

  • Gymnastics + strength Strength

    105 min
    Warm up for 15 min
    1.Gymnastics
    A. HS Walk Practice for 15 min
    - 18 m

    B. Strict HSPU strength:
    3 x 5 w/ 1 s. stop as low as possible
    - 5 5 5 reps

    C. Butterfly pull up practice for 25 min
    - Total of 50 + 20 = 70 butterfly pull up

    2.Gymnastics capacity: 8 x 60 s. on/ 60 s. off:
    A) 30 Double unders + ME Butterfly
    - 8 7 4 0 reps
    B) 8 Box jumps + ME Alternating pistols
    - 12 Box jumps + ME KBS @ 24 kg
    - 13 16 16 15 reps

    3.Strength
    A. 3 sets:
    - 15 DB Bench - 25 20 15 lbs
    - 20-30 s. Top of dip hold - 20 20 20 s.
    - Rest 60 s. between sets

  • Overhead squats and burpees 4/12/2018 Workout

    AMRAP 8
    5 OHS @ 40 kg
    10 Bar over burpees (no stepping)

  • EMOM 8 Workout

    A: 20-30 DU, B: 10 db snatch 22,5/15, 10 steps walking lunges with db overhead.

  • EMOM 5 Workout

    5 tng power snatch, pick a moderate weight, 5 bar facing burpees

  • Intervals + gymnastics + weightlifting + strength Strength

    AM: 70 min
    Warm up for 20 min
    1.Conditioning
    10 x 2 min on/ 2 min off:
    A) 1 min Row + DB Snatches 13 kg/30 lbs > 14 kg
    16 + 21, 16 + 21, 16 + 22, 16 + 23, 16 + 23 cal + DB snatch
    B) 1 min Ski + Wall balls
    12 + 25, 12 + 26, 12 + 26, 12 + 26, 12 + 26 cal + wall ball
    Avg/max HR 40 min: 162/183
    Cool down for 10 min

    PM: 150 min
    Warm up EMOM14 + 11 m HSW
    1.Gymnastics
    A. Ring muscle up technique
    - RS 3 x 8
    - TWB 3 x 3
    - HTR 6 x 1
    - MU as. 1
    - MU 5 x 1 (EMOMin jälkeen)
    B. Every 2 minutes for 16 minutes:
    1 Hips to rings + 1 MU
    - 6 x 1 + 1, 2 x 1 + 0
    - Vasen käsi ei kääntynyt

    2.Weightlifting
    A. High hang snatch + snatch above the knee + snatch from ground
    Heavy for the day

    3.Strength
    A. 1 1⁄4 Front squats
    Heavy triple of the day @ rpe 8
    - Vasemman polven ulkosyrjään sattui aika paljon jo 25 kilolla, joten vaihdoin tähän:
    Kettlebell walking lunges, KBs in farmer's carry
    5 x 12 (6/side) - 2 x 24 kg

    B. 3 sets:
    15 Reverse hypers - 20 kg
    10 Strict toes to bar
    - Rest 90 s -

  • 2.12.2018 Workout

    "i don't use alcohol two weeks before big competition" ...because I'm not
    teen anymore.. (fuck)

    EMOM 12

    1 min : max cal bike
    2 min : max reps GTOH 65/60/45/40
    3 min : max bar mu

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps
    Toes to Bar o GHD Sit Ups 7-10 reps

  • 3.12.2018 Workout

    Lepoja

  • 3 rounds wod Workout

    Buy in 50 DU

    3 rounds of:

    9 thrusters 30kg
    12 burpees
    15 utfallssteg
    1 rope climb

    Buy out 50 DU