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

  • Day 02.2 Strength

    5x5 Bench Press

    • Work up to max weight

  • Day 01.3 Workout

    For quality:

    21-15-9

  • Front squat Strength

    Front squat
    3x8

  • Day 02.1 Strength

    5x5 Hang Power Snatch

    • Above Knee
    • Build up to 5 rep max
    • 2min REST between sets

  • "Murph Progression" 2. Workout

    4 Rounds YGIG*:

    Hill Sprint with MB 9/6 kg
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    *Both Complete 4 Rounds

    TC 18min

  • “Jackie” Workout

    Aikaa vastaan:

    • 1000m soutu
    • 50 thruster (N 15kg / M 20kg)
    • 30 leuanveto

  • Front squat 4x3 Strength

    Front squat

    3 - 3 - 3 - 3

    90% max, lepää 3-4 min.

  • Steady conditioning Workout

    This should not be all out but steady and sweaty.
    5 Min bike
    30 sec rest
    5 Min: 400m Run ( Amrap 15 Hollow Rocks + 30 DU's)

    30 sec Rest

    4 Rounds ( 44 Mins)

    Building the aerobic base on this workout, you should be able to maintain the same pace throughout. We’ve had two heavy days of training so try to flush the body out and try to stay in zone 2.

  • Whitten progression 3 Workout

    "Whitten progression 3.

    Metcon (time)

    5 Rounds, every 5:00 min
    12 KBS 32/24kg
    12 Box jumps 24/20”
    200m run
    12 Burpees
    12 Wallball shots 20/14lb
    "

    "Whittenin kolmas progressio.

    Tässä harjoituksessa mallataan jo Whitteniä kokonaissuoritteena. Tee annetut liikkeet 5:00 minuutin aikaikkunassa ja lepää loppuaika. Lepoaikaa pitäisi jäädä noin minuutin verran, puolin ja toisin.

    Pyri tasalaatuisiin kierroksiin ja luonnollisesti keskittymään myös hyvään tuntumaan liikkeissä. "

    Extra work:
    2-4 Rounds for quality:
    8/8 Kettlebell bottom up press

    8 Jefferson curls

    ME Hollow hold

    *1 min rest btw rounds

  • Snatch 5x3 Strength

    25 minutes:

    Snatch 5 x 3

    • Use same weight (moderate) in all sets. No missed lifts.