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

  • Midsummer 😈-press & run Workout

    6 rounds for ➡️
    1) 10 devils press
    2) 400m run

  • Warmup Workout

    3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
    Run 200m
    18 Feet on Box Pike Shoulder Taps
    8 Bird-Dog/side (slow down for this)

  • Increible Hulk Workout

    AMRAP 20 Min

    5 Deadlift 52/34kg
    5 Hang Power Clean 52/34kg
    5 Front Squats 52/34kg
    5 Push Presses 52/34kg
    5 Back Squats 52/34kg

  • Man press Strength

    5-6 x 2

  • A. Hspu strength Workout

    E1.5MOM x 5
    6 low parallet shspu

  • 45-60min running and summit attack Workout

    45-60min running combined with Summit attack exercise

    Why: Helps you regain your flat-ground pace more quickly as you near the crest of a hill.

    How: Use long strides as a cue to open up your stride and accelerate as you approach the top of a hill. To practice this transition, especially when you’re tired, find a hill with relative steep ascend. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat 6 to 10 times.

  • 10 kierrosta Workout

    10 kierrosta:
    5 x käsipaino yleisliike, rive, työntö
    3 x mu
    15 per käsi farmarikanto

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aer x 1 - 50 min
    BB x 2
    Squat - 2670 kg

    Gymnastics
    MU - 55
    BMU - 30
    BFLY - 55
    BCTB - 50
    HSW - 10 m

    Recovery
    Sleep 4/7
    Avg. 22:55
    Avg. 7 h 55 min
    EA. 41 kcal/FFM

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.Strength
    Pause front Squat + Front squat
    Build to slightly heavier 1+2 than last week

    3.Metcon
    5 rounds, each for time:
    7 HSPU
    10 P. Clean 40
    7 HSPU
    50 DU
    - Rest 3 min between
    - Times: 3.05, 2.51, 2.51, 2.56, 2.55

    4.Strength accessory
    A. 100 Steps of DB Death march on medium DB's
    - 20 lbs

    B. Strict CTB pull up
    - 3 x 5

    C. From Friday, 5 sets:
    12 Incline DB Bench - 20 lbs
    10 V-handle Cable row - 45 kg

    D. 3 sets:
    15 shoulder press - 15 kg
    15 bicep curls - 15 kg

  • Venyttelyä Workout

    Venyttelyä ja mobbailua