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

  • Aerobic work + mobility Workout

    80 min
    A. Aerobic work for 55 min:
    Nordic walking
    6.8 km

    B. Shoulder recovery flow

  • lækkert lille makker wod Workout

    lave wod'et med en makker

    for time
    100 press 40 kg
    100 alternating kb snatch 16 kg
    100 sit ups
    100 air squats
    100 burpees

    time cap: 30 min.

  • Aerobic work + mobility Workout

    60 min

    A. Walk for 50 min

    B. Mobility work for 10 min

  • TTP Engine week 3 Strength

    135 min

    Skill: BMU practice for 25 min
    12 BMU

    1.Weightlifting
    A. Snatch – build to a heavy double (2) for the day, in a 20-minute window
    40 45 47,5 50
    B. Snatch – MMD-PRO drill (For 8 minutes, 1 snatch @ 60% 1 RM, go every 15 s , if you miss, you must rest 30 s before you can go again.).
    Result: 30 reps @ 35 kg

    2.Strength
    A. Alternate sets of A1 and A2 for 4 rounds
    A1. Back squat – 5+ reps @ 77.5-82.5%, rest 1 minute before A2.
    Last set 12 reps
    A2. Legless rope climb – not done

    3.Conditioning
    A. “The 10-by-1” intervals
    Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
    10 x 1 minute work @ RPE 5 → 9 (see notes) : 1 minute REST
    Calories: 11 11 12 14 15 / 15 17 17 16 18 = 146 cal

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow

  • JATKO: tempaus korokkella, 6x3x65-75% Strength

    Tempaus korokkella, 6x3 65-75% tempaus maximista

  • 11-14-12 Deadlifts & Metcon (HSPU, DL, PU, Vup) Workout

    Strength:

    Deadlifts: 4x225, 4x315, 4x415, 4x455, 4x480

    Metcon:

    4rnds: 5 HSPU, 10 DL (225lbs), 15 Pullups, 20 Vups

    Time: 13:50

  • 8/25/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(13)
    25 burpees
    400m run
    25 burpees
    400m run

    bench/strict(15)
    6x3-climb

    Finisher
    stretch and roll
    100 cross crunch

  • Aux: Hippy hip Workout

    Aux: Hippy hip

    2 RFQ:
    Hip Adjustment 5" 5" 5"
    16 Psoas Marches with Band

  • Strength 1 - GLUTE STEEL wk 3 Workout

    MVMT PREP
    Banded Hip Series
    Frog Stretch w/ Lat stretch
    Flow with me
    Beast Reach X 4 /
    Beast Wave Unload X 4
    Scorpion X 4 /
    Beast Torsion Control X 10/
    Underswitch to Crab Reach X 4/
    10 mins

    BENCH MARKING
    1 min CAP MAX CTB ISO CHIN UP HOLD
    1min / MAX SIDE PLANK (*top foot ELEVATED!)

    5mins

    STRENGTH 1 - GLUTE STEEL WK 3

    SUMO BB BACK SQ 4 X 10
    SUMO SQ DEAD STOP KB ALT ROW 4 X 10/
    KB Activated Leg Lower 4 X 10/
    SEE VID HERE

    3:20mins X 4

    16mins

    GLAM BAM FINISHER
    Partners will start staggered, aim to finish all exercises in allotted time.
    SS = superset
    You will share : 1 mat, 2 DB, 1 HVY GOB KB, 1 ab mat, 1 HVY MB, 1 TRX

    10 STRICT PU SS w/ 20 DBL DB Floor Press
    10 HVY GOB SQ SS w/ 20 BW SQ Jumps
    10 HVY MB AB MAT SIT UPS SS w/ 20 BW ab mat sit ups
    10 HVY KB DL (you go to big bertha KB's) SS w/ 20 TRX Ham Runners
    REPEAT

    19mins (15min AMRAP Circuit)

  • Biking Workout

    Biking