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

  • Paused bench press 4x8 Strength

    Bench press 3sec pause at bottom.
    Tempo 33X1, rest as needed. Quality over weight.

  • A. Silverback Primer Workout

    3 Sets:
    6 Single Kettlebell Lateral Box Step-ups (Each Side)
    :20 Second Hollow Hold
    200' Single Kettlebell Farmers Carry (change at 100')

  • Syre squat Workout

    Back squat

    4 runder af
    10 x 60 kg

  • Ninjat 14-16v WOD Workout

    Thrusterladder:

    Joka alkava 1,5 min 4 x thruster, korotus joka kierroksella.

    Esim.
    30 - 35 - 37.5 - 40 - 42.5 - 45 - 47.5 - 50 - 52.5 - 55 - 57.5 - 60

  • Jacked gymnastics + strength Strength

    140 min
    Warm up EMOM14 + 14 m HSW

    1.JG PP 28.9.2018
    A. Skill
    3 x 8 rocking arch
    3 x 5 ring swings
    3 x 10 supine hollow to arch
    5 x 2 hips to rings
    3 x 3 turn with band
    5 x 2 muscle-up no dip + 1 hips to rings > muscle up x 1
    - Reps: 9 x 1 + 4 fails
    - Total of 9 ring muscle ups

    B. Handstand Test
    Accumulate 5 minutes of lateral wall assisted handstand hold. Your score is the total time it takes you to accumulate 5 minutes.
    Time: 7:40

    2.Strength
    A. Tempo Back squat
    10x1 @ 30X1
    - Build to a HEAVY single!

    B. Every 4 minutes for 16 minutes:
    4 Push presses @ 80-84%
    4 x 4 x 45 kg

    3.Conditioning - not done

    4.Accessory - not done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 7

    Metcon: ti, ke, pe, la
    Aer: ke, to, 40 + 30 = 70 min
    Squat: 3270 kg

    Gymnastics:
    CTB 20
    Pull up -
    TTB 35
    HSPU 35

    MU ma, pe 21 :)
    BMU ke 10
    Bfly ti, la
    HSW ma, ti, ke, pe

    Sleep 5/7
    Avg time asleep 8:04
    Avg time to bed 22:30

  • Power snatch Strength

    5x1 @75-95%

  • Gymnastics + conditioning + strength Strength

    150 min
    Warm up EMOM14 + 12 m HSW
    1.Own skill
    A. RMU prog. for 20 min
    B. RMU:
    - 1 rep E2MOM x 12
    - 3 x 2 assisted muscle ups
    - Total of 18 RMU
    C. BMU practice for 10 min
    - 5 x 2 = 10 reps

    2.Conditioning
    A. Every minute on the minute for 12 minutes:
    Even: 12 cal row
    Odd: 5 Clean and jerks @ medium weight - 40 kg
    172/182

    3.Accessory
    A. 3 sets:
    - One legged KB Romanian deadlift 6+6 - 20 24 24 kg
    - Lateral box step ups 6+6 - 24"
    - Side plank hold 20+20s

    B. 1 set:
    - 10 single arm ring row/arm with a 3 sec. neg.
    - 2 rounds of gymnastics swimming
    - 10 x (3 sec. hollow hold, roll over into 3 sec. arch hold)

  • Gymnastics + conditioning Workout

    70 min
    Warm up for 15 min
    1.Skill
    A. Butterfly pull up prep. for 10 min
    B. Every minute on the minute:
    0:00-05:00:
    3-5 Unbroken Butterfly pull ups - 4 reps
    06:00-->
    Butterfly pull ups, adding one each minute
    5 6 7 8 9 -
    C. EMOM10:
    1) 5 kip. HSPU - abmat
    2) 8 TTB

    2.Conditioning
    A. For time:
    25-20-15-10-5 - Wallballs
    50-40-30-20-10 Double unders
    All unbroken! :)
    175/182

  • Snatch Technique Strength

    5x3 @70% 1RM.
    Warm-Up and Build to work sets.