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

  • Ring row 3x10 Strength

    3 sets, 10 reps per set.
    As heavy as form allows.

  • Back ladder Workout

    Deadlift 60kg
    Kb row 2x16kg
    1-3-5-7-9-11-13

  • Pilchuck 1/2 Workout

    3 rounds

    10 Frontsquats 50kg
    24 Kb swings 16kg
    14 box jump overs

  • Nasty balls Workout

    Every 50 sec x 10
    10 wallball
    Time remaining d-ball carry (40 kg)*
    * goal 80 m

    Post result in carried metres.

  • Muscle & Power Workout

    100 Pushups
    100 Jump squats
    (share reps as needed)

  • Swimming Workout

    60 min swimming

  • Gymnastics + strength Strength

    170 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU 9x1 + 8x2
    - MU x 25

    2.BFLY + BCTB
    - Bfly x 25
    - Kip swing + BCTB 5 x 3+3
    - CTB + bfly 5 x 1+1

    3.SHSPU
    A. Box pike HSPU Accumulate 30-40 reps for Quality!
    - 8 x 5 = 40 reps

    B. Assisted lift off hold 4 x Max effort
    - 8 6 5 6 s.

    4.Front squat
    5x3 @ 70-75kg

    5.Depth jumps
    3x5

    6.Strength
    A. 3 sets:
    EZ-Bar Skull crushers x 15 - bar
    DB Bicep curls - 12 15 15 x 20 lbs

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 23 m

    2.BFLY + BCTB
    - Bfly x 35
    - Kip swing + BCTB 3 x 4+4
    - Bfly + BCTB 4+0 5+0 4+0 5+0
    - CTB + bfly 8 x 1+1

    3.Jerk balance
    3x5 @ light weight
    - 25 25 25 kg

    4.Clean and jerk
    Heavy, but technical single for the day

    5.Clean pull on riser
    3x5 @ 100-105% of 3)
    - 67.5 kg

    6.Core
    A. 8x20s on/10s off: V-ups

    7.Supinated single arm pulldown
    - 3x10

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 x 2000 m @ 2:08-2:10/500 m pace
    - Rest 90 s between sets
    - Times: n. 2.09.5, 2.08.5, 2.07.5
    - HR 171/188
    Cool down for 15 min

    PM: 140 min
    Warm up + COS 20 min
    1.HSW
    - 22 m

    2.Ring Muscle up practice
    A. Ring muscle up
    - Drills
    - MU 10x1 + 5x2
    - MU x 20

    B. Strict muscle up
    - 4x1 + 3x2

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

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

    4.Strength
    A. 4 sets:
    8 Horizontal T-bar row - 30 30 30 30 kg
    15 DB Lateral raises - 10 10 10 10 lbs
    - Rest 90-120 s between sets

  • 27.10.2019 Workout

    Lepoja