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

  • 45 min EMOM Workout

    -Row 7 cal
    -Box jump 9
    -Airbike 6 cal

  • Box P 24-04-2020 Workout

    STRENGTH
    1a) Close Grip Bench Press: 4 x 5. Rest 45s.
    - perform 1 warm-up set then start adding weight
    - add weight each set building to a heavy 5
    - Exceed weight from last week
    1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
    - same weight as last week
    - 1 warm-up set then all 4 work sets with one weight.
    - Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.

    CONDITIONING
    Every 3:00 x 5 sets:
    10 C2B Pull-ups
    15 Push-ups
    45 Double Unders
    - Goal: Finish the work within 1:30 each round.

    EXTRA CREDIT
    Dumbbell Pull-overs: 4 x 10. Rest 60s.

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

  • Hard routine + strength + aerobic work Strength

    AM: 135 min
    Warm up for 15 min

    1.Strength
    A. Push press
    Build to RPE 8 Triple
    - 47.5 kg

    B. 3x3 @ Top weight
    - 47.5 kg

    C. Weighted Chest to bar
    Quick 3 RM

    2.Conditioning
    3x4 min on/1 min off:
    90 s. Erg - AB (20 cal, 65-60 rpm)
    10 Box jump overs
    1 Rope climb - legless
    Reps:
    1 rnd + 80 s.
    10 s.+10+1+90 s.+10+1+15 s.
    75 s.+10+1+90 s.
    HR 168/181

    3.Strength accessory
    A. 3 sets:
    Strict pull ups x Tough - 9 8 8
    Ring push ups x Tough - 12 12 12

    B. 4 sets:
    8+8 DB press - 12.5 kg
    15 bicep curl - 15 kg
    10+10 DB row - 35 lbs

    C. Core
    Tabata V-ups/side heel touches

    PM: 50 min
    Aerobic work
    2 min walk/1 min run
    6.45 km
    HR 117/150

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1
    - MU 12x2
    - MU x 32

    2.WL
    A.Lifting warm up: Jerk balance
    3x5 @ 25 kg

    B. Clean + Split jerk > power clean
    5x1+2 @ 55-57.5 kg

    3.Conditioning
    Every 4 minutes for 5 rounds:
    30 Double unders
    400 m Row
    30 Double unders
    Times: 2.36, 2.33, 2.34, 2.32, 2.32

  • Rest day Workout

    Rest day

  • Rest & active recovery Workout

    60 min walking
    6 km
    Avg. HR 115

  • Gymnastics + strength + aerobic work Strength

    140 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.BCTB
    - Bfly x 10
    - BCTB x 25 (singles)

    3.Front squat
    5x4 @ RPE 8 / RiR 2

    4.Back rack box step up
    4x5+5 @ 35 kg

    5.Aerobic work/gymnastics conditioning
    Easy bike for 30 min, E5MOM:
    8 bfly pull up
    6 HSPU

    6.Accessory
    Accumulate 50+50 Banded hip abductions

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    4 min run/1 min walk PK1-PK2
    4.5 km, 6.41 min/km
    HR 133/152

    PM: 130 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1
    - MU 11x2
    - MU x 28

    2.WL
    A. Lifting warm up: Dip snatch
    3x5 @ light weight
    - 15 25 25

    B. Snatch from ground
    5x2 @ 45-47.5 kg

    3.Strength accessory
    3 sets:
    15 DB Lateral raises - 10 lbs
    20 Banded tricep extensions

  • Lämppä 25.4 Workout

    Lämmittelynä

    joko:

    -soutu
    -juoksu
    -ski erg
    -pyöräily

    2km

  • Hilla Workout

    Partner workout

    10 rounds

    A) run 400m (or around the box) rattailla tai ilman
    B) round of DT @35kg
    Runner sets the pace

    Result is the time