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

  • Shoulder burner Workout

    21-15-9
    Ring dips
    Wall balls 20#

  • Tricep & shoulder assistance Workout

    3 sets of skullcrushers
    3 sets of lat. raises

  • Bench Press - method Antikainen wk1 Strength

    Bench press 4x4x75%

  • EMOM- 14min Strength

    Perform 5-8 reps of push ups on every minute for 14 minutes

  • "Step Aerobics" Workout

    3 Rounds For Time:
    30/24 Calorie Assault Bike
    20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
    10 Squat Cleans (135/95)

    Kilos:
    Dumbell - 22.5/15
    Barbell - 61/43

  • Pausing Back Squat Strength

    On the 1:30 x 6 Sets:
    1 Pausing Back Squat (3 Seconds in bottom)
    1 Back Squat

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7 x 1 min/30 s. @ 1:57 /500 m
    - All intervals 1.57/500 m
    - Rest 2 min
    B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
    - 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
    - HR 169/188
    - Spm 32
    Cool down for 10 min

    PM: 150 min
    Warm up + COS 15 min

    1.MU
    A. Drills

    B. Every 2 min for as long as possible:
    2 Ring muscle ups
    - 23 x 2

    Rest 2 min

    C. Every minute for as long as possible:
    1 Ring muscle up
    - 34 x 1
    - Total of 80 MU

    2.Clean + Low hang clean
    - Heavy 1+1 for the day

    3.Floating clean pull on a riser
    - 3 x 5 @ Max of 2)
    - 65 kg

    4.Ring accessory work
    Every minute on the minute for 12 minutes - not done

  • Rest day Workout

    Rest day

  • Gymnastics + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BCTB
    - Box
    - KS + BCTB 4x5
    - BCTB + BFLY 10x1
    - BFLY 3x10

    3.Strict HSPU strength
    A. Strict HSPU testing
    - 1 rep @ abmat

    B. Bottom of Box pike HSPU hold 4 x Max effort
    - 5 4 5 4 s.

    C. DB Z-press 3x6-8
    - 8x25 6x30 6x30 lbs

    4.Back squat
    - 4x8
    - Rest as needed

    5.DB Death march
    3x30
    - 25 25 25 lbs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 1 - 45 min
    BB x 2
    Squat - 670 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 100
    BCTB - 50
    HSW - 45 m

    Recovery
    Sleep 4/7
    Avg. 22:45
    Avg. 7 h 50 min
    EA 39 kcal/FFM