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

  • Gymnastic Density, Part 3: Toes-to-Bar Workout

    "Gymnastic Density"

    5min AMRAP Strict Pullups
    [start with a max unbroken set]

    Rest 10:00

    5min AMRAP Strict HSPU
    [start with a max unbroken set]

    Rest 5 min

    Toes to Bar
    3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps.

    Record total number of TTB done in 3 min.

  • Gymnastic Density, Part 2: Handstand Push-ups Workout

    "Gymnastic Density"

    5min AMRAP Strict Pullups
    [start with a max unbroken set]

    Rest 10:00

    *5min AMRAP Strict HSPU
    [start with a max unbroken set]
    *
    Rest 5 min

    Toes to Bar
    3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete rounds

    Record total number of HSPU done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).

  • pull ups Workout

    5 x max reps (butterfly)

  • Lördag 1/10 2016 Workout

    A: Styrka/färdighet

    B:WOD
    Öva jerk fotpositioner i 10 minuter
    +
    Team WOD:
    I par dela på följande:
    200 Wallballs,
    600 m Overhead Carry 20/15kg plate
    200 Push-up,
    600 m Overhead Carry

  • back squat EMOM + Wall climb / squat clean Workout

    12 mins EMOM
    3 Back squats @75% 1RM

    REST 3 MINS

    AMRAP 12 mins
    5 wall climbs
    10 squat cleans

  • Row, wallballs and pullups Workout

    25/20/15

    • cals rowed
    • wallballs
    • pullups

  • Push presses and rope climbs Workout

    4 sets:

  • Ox push Workout

    5 rds:
    Inchline Bench pressx5rep+
    push heavy sled 20m and back
    Rest 3 min after sled.
    -Mark Bench press kg

  • Back squat Strength

    2x6-5-4

  • Weightlifting + aerobic work Strength

    100 min
    Warm up: EMOM12 + 25 m HSW
    1.Weightlifting
    A. Barbell warm up
    B. 5 sets: 3 Hang squat cleans
    - Rest as needed
    - 50-70% Load

    2.Aerobic work
    A. 3 x 15 min row with rate increase, rest 2 min bs.
    0:00-05:00: 20 spm
    05:00-09:00: 22 spm
    09:00-12:00: 24 spm
    12:00-14:00: 26 spm
    14:00-15:00: 28 spm
    - PK
    Set 1: 2.23.9/500 m, 3126 m, 134/150
    Set 2: 2.27.1/500 m, 3058, 134/146
    Set 3: 2.25.1/500 m, 3101 m, 135/147
    Total avg. pace 2.25.3/500 m