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

  • Prestation Måndag 17/7 2017 Strength

    Snatch 5x3 @ light to moderate weight
    +
    Back squats 8rm of today +4 deload sets @ 90%
    +
    3 rounds:
    Farmer carry step downs x8/each leg @30x1 tempo
    Sumo stance BB god mornings x10 @3131 tempo
    1-2 min rest

  • Prestation Tisdag 11/7 2017 Strength

    Split jerk 5x3 @ light to moderate weight
    +
    Bench Press 8rm od today +3 deload sets @ 90%
    Strict chin ups 3xMax @30x1 tempo
    +
    3 rounds:
    Seated 1 arm arnold press x8-12/each arm
    Banded triceps extensions x15
    1-2min rest
    +
    3 rounds:
    Lateral shoulder flyes x10-15
    Double KB bottom up Walk 30-60m
    1-2min rest

  • Getting Pushy - Day 8 - 22/06/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 x :15 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.

    Needs to be VERY tough.
    Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

    Muscle Endurance
    3 rounds alternate between;
    8-12 x Pause Bench Press @ moderate weight (each rep stops at chest); rest :30
    8-12 x Pause V-Grip PullDown @ moderate weight (each rep stops at the chest); rest 1:30

    Trunk
    3 rounds
    5/arm x ½ Turkish Get-Up (from lying to sitting position = 1 rep); rest :30
    5-10 x Body Saw (feet in rings); rest 1:00

    ??What??
    See or ask Ben for help!

  • Perjantai 16.6 Workout

    200m run
    15 squat snatches 60/45
    400m run
    20 power cleans 60/45
    800m run
    30 front squats 60/45
    1000m run
    40 deadlifts
    1600m run
    50 burpees over bar

  • Piha-wod Workout

    21-5-9

    8 kg kettlebell

    One arm KB swing
    V-up
    KB clean
    Push-up
    KB sumo deadlift high-pull

  • 6/13/17 Strength

    5 Stationary Inchrowms w +1 PU
    10 Grasshoppers ea side
    15 Glute Bridges w 3sec Pause
    20 Quad Tippers Ea leg
    15 Yard Forward/Backward Bear Crawl
    10 HR PU
    5 Rounds:
    10 Rev Stationary Lunges
    10 Sit Ups
    10 Air Squats
    10 V Ups
    10 Sumo Stance Goodmornings

    :90 Pigeon
    :90 Couch
    :90 Squat Hold
    :90 Plank (arms ext)

    20 Min Build a heavy SA KB OHS Triple

    General Strength:
    50 Ring Rows
    50 Double KB Bent Over Rows
    50 Chin Ups
    50 Iron Cross KB Swings w 2 sec pause ea arm

  • Kuntoilua Workout

    3 rounds:

    2 min row
    1 min powersnatch
    30 sek DU
    2 min rest

  • GER_Kulmbach_22052017 Workout

    Amrap 15:
    200m run
    15 Power Clean, 50/35
    10 Front-Squat, 50/35
    15 K2e

  • 6x3min intervals Workout

    6x3min work/2min rest

    A:
    400 m run
    amrap db snatch 32.5kg

    B:
    400m run
    amrap goblet squat 32.5kg

  • Skierg puuhastelua Anaero Workout

    1. 40cal 95-90% 2min breikki
    2. 20cal samalla vauhdilla, 5min breikki
    3. 20cal täysii 45min breikki
    4. 20cal täysii