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

  • Adam Workout

    5 Rounds for time
    7 C2B Pull Ups
    14 Kb Swings, 70/53
    21 Wall Ball shots, 20/14

  • Takomo WOD Workout

    4 Time:

    50 Cal Assault Bike
    30 WB
    5 Rope Climbs
    50 Cal SkiErg
    20 HSPU & 20 TB
    5 Rope Climbs

  • Sunday 27-08-2017 Workout

    A: ROW 6x500m w/ 2' rest
    czas 3000 - 11:06.3
    B: HSPU therapy EMOM 15'
    - 15" Handstand Hold
    - 15" Headstand Hold
    - 2-3 reps Strict HSPU
    C: E2MOM 6'
    - 2x Complex: 2xKB@16kg Power Clean, Thruster, 15" Hold Overhead, all 3 moves KB in Bottom up
    - 1 min rest
    D: Armbar 6x15s Hold, 3 each hand KB@16kg

  • A. Deadlift Strength

    Every 90 seconds, for 12 minutes (8 sets) of:
    Deadlift x 2 reps @ 22X1

    *Set 1 – 60% of 1-RM Deadlift
    *Set 2 – 64%
    *Set 3 – 68%
    *Set 4 – 72%
    *Set 5 – 76%
    *Set 6 – 79%
    *Set 7 – 82%
    *Set 8 – 85%

    Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.

  • core Workout

    25min E5MOM
    1. 15 x abmat w/ 10kg
    2. 6 x handstand toe touches
    3. 20 x leg raise + hip raise
    4. 30 x russian twist w/ ball
    5. 50sec plank

  • D. Recovery + Midline Workout

    15 Minute Asshole Bike Recovery
    On the 3, 6, 9, 12:
    20 Medicine Ball GHD Sit-ups (20/14)

  • WOD 56: Clean & Jerk Ladder Workout

    Tech:
    C&J

    Aloita tyhjällä tangolla, miehet lisäävät 5kg joka nostoon, naiset 2,5. Kun et 3 yrityksellä saa painoa ylös jää se paino tulokseksi.

    Laske painosta 70%
    2 AMRAP
    C&J
    Tulos on toistot

  • Perjantai 8.6 Strength

    Front Squat
    Heavy Set of 3

  • Back Squat Strength

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 95+%

  • Assault bike - Soutu Workout

    7 kierrosta:
    1 min assault bike (kovaa)
    3 min soutu (palautteleva)
    Assault bike kalorit tulokseen.