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

  • TTP Strength 29.12.2016 week 6/6 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 30 min
    Band
    BMU fb. 5 x 3 = 15 :)

    1.Weightlifting
    A. Suggested snatch warm up
    A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
    25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

    2.Strength
    A. Rotate through
    A1. Back squat, rest 2 minutes before A2
    1 x 6 @ 78-83%
    1 x 4 @ 81-85%
    1 x 2 @ 85-90%
    1 x 4 @ heavier than first set of 4.
    A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
    20 22.5 25 25
    A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.
    47.5 50 52.5 55

    3.Cool down
    A. Easy row or assault bike for 15 minutes, HR < 140

  • row Workout

    2000m
    5min rest
    1000m
    5min rest
    500m

  • Igang igen Workout

    Dette "workout" er bare for quality

    500m Row
    50 DU
    10 Strickt Press 20 kg
    25 squats 20 kg
    5 Strickt press 50 kg
    15 squats 50 kg
    2 Strickt press 60 kg
    8 squats 60 kg

    Der efter 4 runder af:
    10 step-ups på en lav box med 25 kg på nakken

    Der efter 3 runder af:
    10 Ghd
    10 burbees

  • LPS170103 Workout

    1.Conditioning

    5min
    3RFT

    5min
    3RFT

    5min
    3RFT

    5min
    3RFT

    • 10 pullup
    • 15 wallball

    5min
    3RFT

    • 10 lunge frontrack 60kg
    • 30 DU

  • The Shelter Workout

    For Time
    50 Air squats
    30 Push-ups �
    1k Row�
    30 Push-ups�
    50 Air Squats�

    @15min Mark Begin (10min Cap)

    For Time
    1 Mile row
    25 Knees to Elbows
    1 Mile row
    25 Toes to Bar
    1 Mile row
    25 GHD Sit Ups

  • LPS170104 Workout

    1. Front squat

    • 3@75%
    • 1@80
    • 3@75%
    • 1@83
    • 3@75%
    • 1@85

    2. Clean&jerk

    • 2+1@60%
    • 2+1@70%
    • 2+1@80%
    • 2+1@85%
    • 2+1@90%
    • 2+1@95%

    3. Conditioning

    Strict JT"
    21-15-9:
    Strict HSPU
    Strict Ring Dips
    Push-ups
    rest 3 min
    5RFT:
    9 Power Snatch (42 kg )
    15 Wallballs (9 kg)
    21 Double-unders
    wod 1 cap time 12 min wod 2 cap time 10 min

  • Comp. Class: METCON DAY! Workout

    Several short metcons

    @ 0 - 4 min, 4 min AMRAP

    3 Front squat 70/50 kg
    6 HSPU
    9 CTB (-> pullups)

    *

    @ 8 -20 min, 12 min AMRAP (40:20)

    CAL row (1 cal = 1 rep)
    KB swings 24/16 kg
    Carpet-over-burpees
    STOH 35/25 kg

    *

    @ 25 - 30 min, 5 min AMRAP

    16 WB
    8 TTB

    *

    @ 35 - 40 min, 5 min AMRAP

    10 double KB lunges 16/12 kg
    10 KB push-ups 16/12 kg
    20 sit-ups

    *

    @ 43 - 48 min, 5 min EMOM

    30-50 DUs

    Make sure you have everything for every metcon before you start!

  • 06/01/2017 Part 2 Workout

    Partner WOD with Mrs Nev. 30 minutes Amrap, one does wall climbs while the other does 5 thrusters, 5 push press, 5 front squats. Weight 95lb/72lb. Managed 5 1/2 rounds. Count the wall climbs. 4/11, 4/9, 3/11, 4/13, 4/19, 3. Killer session.

  • "Rowed Rage" Workout

    Row 1,000 Meters, 15 Power Clean and Jerks (135/95)
    Row 750 Meters, 12 Power Clean and Jerks (155/105)
    Row 500 Meters, 9 Power Clean and Jerks (185/125)
    Row 250 Meters, 6 Power Clean and Jerks (205/135)

  • Lets cry together Workout

    200/150 Burpees - your weight in kg (Example 80kg men will do 120 burpees), for time.
    Every 120 sec you must do 2 robe climbs + 10 DU or 25 single robe jumps.
    Rest 4min.

    Finisher:
    3 rounds for time: 500m row, 12 reps power clean 60/40kg, 9 pull ups,
    6 back squat 100/75kg

    Your time is burpee's time + Finisher time.