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

  • WARM-UP Workout

    3 rounds:
    20cal Row
    15 Air Squat
    10 Push-Up
    5 Pull-Up

    3-6 rounds of Body Flow video

  • Bike interval Workout

    Bike interval
    4x2500m, 90sec rest between

  • 36min EMOM Workout

    36min EMOM
    6 rounds

    1) Bikeerg
    2) Push up
    3) Goblet Squat
    4) Single leg V-up
    5) Single Arm Thruster
    6) Rest

  • Pe 10.4.2020 Sali maastaveto Strength

    3 kierrosta:
    -maastaveto kumpparilla x20
    -polvennostot roikkuen x20
    -reverse hyper x20

    Maastaveto 4x4x85%

    Etukyykky 3x6 (joka sarjaan lisää painoa)

    Pystypunnerrus 5x10 (kevyt)

  • S.P.A. Workout

    5 rounds for time. Timecap 20 min.

    15 Sandbag over shoulder 100/80 lbs
    20 Push up
    25 Air Squat

  • Uteträning Workout

    A: 10min emom
    3x valfri Burpee/hopp variant, resterande tid jogga i luften
    B: 10min emom
    1-3: 70cm squat box jump x3
    4-6: rebounding 45cm box jump x5
    7-9: kneeling jumps x3
    10: SL 45cm box jump x3/leg
    C1: Dips 3xMax
    C2: FPG strict pull ups 3xMax
    D1: Strict box Hspu 2x5
    D2: Supine bar rows 2x12
    E: banded triceps extensions xMax
    F: Back extensions xMax

  • Box P 10-04-2020 Workout

    STRENGTH
    Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
    *Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
    - Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
    Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

    CONDITIONING
    4 RFT:
    2 Rope Climbs
    25 Burpees
    200 Meter Run
    - Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
    Rx+:Legless Rope Climbs

    EXTRA CREDIT
    Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
    - Alternate positions

    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.

  • Rest day Workout

    Rest day

  • Gymnastics + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 27 (singles)

    2.Back squat
    5x4 @ 77.5 kg
    - Rest as needed

    3.Conditioning
    4 rounds for consistency:
    10 Cal row
    8 Power snatches
    6 Overhead squats
    - Bar @ 35 kg
    - Rest 90 s between sets, consistency!
    - Times: 2.31, 2.23, 2.20, 2.21

    4.Accessory
    A. Accumulate 30+30 of Quadruped Shoulder CARs

    B. Not done

    C. Not done

  • Gymnastics + weightlifting + strength Strength

    AM: 25 min
    Running
    4 km
    HR 135/151
    6.26 min/km

    PM: 135 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Lifting warm up: Muscle snatch + Snatch balance
    3x3+3 @ light weight
    - 15 15 25 kg

    B. Every 2.5 min:
    Snatch from ground
    2x3 @ 42.5 kg
    2x3 @ 45 kg
    1x3 @ 47.5 kg

    3.Strength
    A. 4 sets:
    Ring dips + Hold at bottom 4 x Tough + Max
    - 7+15, 6+15, 5+15, 4+15 s.
    8-12 Seated DB Press
    - 20 lbs

    B. Core
    - Not done