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

  • 29.11.2019 CF Workout

    Lepo/eilinen

  • Run + Gymnastics + weightlifting + strength Strength

    AM: 60 min
    2 min run/1 min walk

    PM: 160 min
    Warm up 15 min
    1.GS
    A. HSW 10 min
    - 5 m.

    B. MU 50 min
    - Skill drills
    - MU 10 x 1

    C. Bfly + bfly CTB 20 min
    - Bfly - 25 reps
    - BCTB - box sets x 3
    - Kip swing + CTB 2 x 3
    - CTB singles 5 x 1

    D. EMOM8: kip HSPU x 4 reps

    2.WL
    A. Clean pull + Squat clean
    Build to challenging 1+2 for the day

    3.Strength
    A. 4 sets:
    10 KB Front rack step ups (Heavy!) - 4 x 12 kg
    8-12 Archer ring rows - 10 12 10 10 reps
    - Rest 90 s. between rounds-

  • VKO2 Treeni 1C Workout

    15 min cool down bike/row
    + 3 lisäpainoleuanvetoa joka kolmas minuutti (3,6,8,12 = neljä sarjaa)

  • Assault bike intervals Workout

    2min ON / OFF
    1. 55rpm
    2. 60rpm
    3. 65rpm
    4. 70rpm
    5. 75rpm

    OFF = easy pace
    Post total calories

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 28x1, go. e. 90 s.

    2.WL
    Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9 Single, no misses!

    3.Back squat
    4x5 @ RPE 8
    - 70 kg

    4.Strength accessory
    3 sets:
    8+8 DB Three point row - 45 lbs
    8-12 DB Seated press - 20 25 25 lbs

  • C&J 3-3-1-1 Strength

    A: C&j 3-3-1-1
    B1: Strict pull ups 3xMax
    B2: Dips 3xMax

  • 7/23/20 Workout

    Warm up(10)
    10 jing jangs
    10 plyo
    10 heel grab
    10 knuckle draggers
    10 knee grab
    10 mountain climbers
    10 heels to rear
    10 jing jangs

    WRK(20)
    WRK 7:00-REST 3:00-WRK 7:00
    30 hand release burpees
    30 s/a db overhead walking lunge
    200m run

    Finisher
    100 round the world
    1:00 quad stretch

  • Nanorosso 18.02.21 A Workout

    Emom 7
    25 double under max effort pistol squat
    Quarto minuto rest

  • Warm up and strength Strength

    3 rounds
    10 alt lunge with 3 sec chest opener at bottom
    10 Cossack squats
    5 broad jumps

    Strength
    Bulgarian split squat (with DBs)
    10 reps per leg
    1 min rest
    X3

    *keep weight the same for all 3 sets.

  • Takomo Next Level Workout

    A.) Every 3 minutes
    Back Squat
    4-4-4-3-3

    B.) EMOM 12
    Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
    Min 2: 15/12 C2B pull-ups
    Min 3: 20/16 cal Row

    C.) 4 rds

    Bike 15/12
    Box jump overs 15
    American KB swings 20

    TC: 12 min

    -try maintain round time as close as possible. Pacing workout with moderate pace.

    D.) Recovery circuit 3 rds
    2 min Easy bike (damber 0)
    1 min dead hang
    30 sec banded lat stretch/side