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

  • Igang igen Workout

    Dette "workout" er bare for quality

    500m Row
    50 DU
    10 Strickt Press 20 kg
    25 squats 20 kg
    5 Strickt press 50 kg
    15 squats 50 kg
    2 Strickt press 60 kg
    8 squats 60 kg

    Der efter 4 runder af:
    10 step-ups på en lav box med 25 kg på nakken

    Der efter 3 runder af:
    10 Ghd
    10 burbees

  • B. Tempo Front Squat Workout

    On the Minute x 9:
    1 Tempo Front Squat
    This is a build from last week. Same tempo, with higher percentages.

    Tempo:
    * 5 Seconds Down
    * 2 Second Pause

  • row Workout

    2000m
    5min rest
    1000m
    5min rest
    500m

  • Box P 14-04-2020 Workout

    STRENGTH
    Split Jerks: 7 x 2 @80%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 7 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    "Heart Breaker"
    AMRAP 8:
    15 Push Press (115, 75)
    15 SDHP (115, 75)
    - Goal: Tough but sustainable pace for 8 minutes, big sets on the SHDP and UB on the Push Press.

    EXTRA CREDIT
    Supported 1-Arm DB Rows: 4 x 8-10 each. 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.

  • TTP Strength 29.12.2016 week 6/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Band
    BMU fb. 5 x 3 = 15 :)

    1.Weightlifting
    A. Suggested snatch warm up
    A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
    25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

    2.Strength
    A. Rotate through
    A1. Back squat, rest 2 minutes before A2
    1 x 6 @ 78-83%
    1 x 4 @ 81-85%
    1 x 2 @ 85-90%
    1 x 4 @ heavier than first set of 4.
    A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
    20 22.5 25 25
    A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.
    47.5 50 52.5 55

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • Pystypunnerrus istuen=3x6 Strength

    Selkä tuettuna

  • Painonnostokurssi 6. päivä Workout

    Tempaus ja ylöstyöntö

  • Main site Friday 250829 Workout

    For time

    ♀ 65 lb
    ♂ 95 lb

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/ GHD & selänojennus Workout

    Aikaa vastaan:

    • 500m soutu
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 50cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 400m soutu
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 40cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 300m soutu
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 30cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 200m soutu
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 20cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 100m soutu
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 10cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 100m SkiErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 10cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 200m SkiErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 20cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 300m SkiErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 30cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 400m SkiErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 40cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 500m SkiErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg
    • 50cal BikeErg
    • 5 GHD-istumaannousu @10kg
    • 5 selänojennus selkäpenkissä @10kg

  • TTP SPP 7.11.2016 / S1 week 5 Strength

    Morning: 45 min
    WU for 10 min
    1.Weightlifting
    A. Suggested snatch warm up
    A. Hang power snatch + snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

    Evening: 135 min
    WU for 10 min
    Skill: BMU practice for 30 min
    Progressions

    B. Clean and jerk – build to a heavy set of 2 cleans + 1 jerk for the day, aim for 4 to 8 sets @ 80-95%1RM range

    2.SPP (Skill)

    A. Alternate
    A1. Touch and go (squat) snatch – (2 to 3) x 12 @ 40 – 60%1RM, Rest as needed before A2 / 25 25 kg
    A2. Toes to bar – (2 to 3) x (10 to 30), Rest as needed before A1 / 22 18

    B. Alternate
    B1. Thruster – (2 to 3) x 12 @ 40 – 70%1RM, Rest as needed before B2 / 32.5 35 kg
    B2. Ring muscle up – (2 to 3) x (3 to 12), Rest as needed before B1
    3x1 3x1

    C. 6 to 10 minute EMOM – 1 Legless rope climb > not done

    D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
    D1. Top of dip hold – Accumulate 15 to 20 seconds / 20 sec, knees tucked in
    D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps / 30 reps
    D3. Bottom of dip hold – Accumulate 15 to 20 seconds / 20 sec
    D4. GHD hip extension – 10 to 20 reps, tempo 2011 / 10 reps

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow