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

  • Hard routine + strength Workout

    160 min
    Warm up for 10 min

    1.WL
    Every 20 s. for 20 lifts:
    Clean
    - 55 kg

    2.Metcon
    5 rounds 3 min on/1 min off:
    Tough set of UB Bar muscle ups - 4, 4, 4, 5, 5
    7 OHS 60/40 kg > 35 kg
    14 Box jumps
    Max effort Row for meters
    Reps: 240, 278, 283, 280, 314

    3.Strength accessory
    A. Strict pull ups 4x10
    - 2x10 + 2x10 with blue band

    B. 4 sets:
    10 shoulder press 20 lbs
    8+8 single arm DB row 45 lbs

    C. 3 sets:
    15 side lat raise 10 lbs
    21 bicep curls 15 kg

    D. EMOM12
    1) 10 strait leg DB DL 45 lbs
    2) 8+8 bulgarian split squat 25 lbs
    3) 10 hamstring curls 5 kg
    4) Rest

    E. 3 sets:
    8+8 bicep curls with pause 20 lbs
    15 KB heel elevated goblet squats 20 kg

  • Bench press 5x2 Strength

    Bench press 5x2

  • Backsquat 5x5 Strength

    5x5 /3min
    80-85%

  • 5 rounds for quality Workout

    5 rounds for quality
    1-3 Wall climb
    3-10 kipping pull-up
    10-50 DU
    Work:rest = 1:1

    Lepää aina sama aika, jonka käytit yhden kierroksen tekemiseen.

    Skaalaa:
    Wall climb=Jää hieman kauemmaksi seinästä, mittarimato
    Pull up= Jumping pull up, ring row
    DU = single unders, plate hops

  • Askelkyykkykävely 3 x 12 Strength

    Tee yksi lähestymissarja ilman painoja - 12 toistoa (6/jalka)
    Tee tämän jälkeen 3 työsarjaa - 12 toistoa (6/jalka), lepää kierrosten välissä n. 60-90s.

  • Main site Tuesday 241105 Workout

    For time

    Intermediate option

    • Same as Rx'd.

    Beginner option

    Coaching cues

    • Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.

  • Perjantain nopeet Workout

    EMOM 20
    A) 2x10kg DB boksille nousu
    B) 4kg ball admat sit-ups
    C) rest
    D) air bike
    E) ring row

  • Conditioning Workout

    Partner Workout

    FOR TIME
    40/32 cal row
    4 rounds of “Cindy” (2/2)
    40/32 cal row
    4 rounds of Dumbell “DT” (2/2)
    40/32 cal row
    4 rounds of 20 DB Hang snatch + 40 DU (2/2)
    REPEAT , NO REST
    Dumbell @22,5/15kg

    Timecap : 36 mins

  • Rest day Workout

    Rest day
    50 min massage

  • Leuka/työntö 10 kierrosta Strength

    10 x Rengasleuka
    10 x työntö tangolla