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

  • Clean complex 2 Strength

    3x

    -2 clean pull + 2 hang power clean
    *2min rest

  • Gymnastic strength Workout

    • For Time:
    Strict Ring Muscle Ups
    7/5 reps unbroken
    5/3 reps unbroken
    3/1 reps unbroken
    3:00 rest
    7/5 reps unbroken
    5/3 reps unbroken
    3/1 reps unbroken
    Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
    Scala eventualmente il numero di reps da fare unbroken ad ogni sets
    Se non ti entrano gli Strict Ring Muscle Ups lavora con:
    Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
    9/7 reps unbroken
    7/5 reps unbroken
    5/3 reps unbroken
    3:00 rest
    9/7 reps unbroken
    7/5 reps unbroken
    5/3 reps unbroken

  • Soutu + valakyykky Workout

    Pariwod aikaa vastaan:

    Molemmat tekee 5 kierrosta, toinen tekee, toinen lepää

    Super kids

    100 m soutu + 10 valakyykkyä (kumppari/ tanko)

    Ninjat:

    200 m soutua + 10 valakyykkyä (15/20 kg)

  • Muscle & Power, YV1 Strength

    Bench press 1 RM, then 3 sets with 66% (choose reps)

  • Muscle & Power, Joker Workout

    100 Pullups

  • Henkeli 260919, squats Strength

    squats:
    8-6-4-2-4-6-8+
    Nosta/laske painoja joka sarjaan. (8+ viimeisessä sarjassa tarkoittaa, että all out, niin monta kyykkyä kun vielä tulee. Sama paino kuin ekassa kasissa tai enemmän, toki riippuen hapoista. Älä kuitenkaan tee tyhmyyksiä, käytä varmistajia tarvittaessa)

  • NK CrossGym 20151102 Workout

    EMOM 24 (8r)
    ----------------------------
    - 1 min. 5x Sotts Press (30kg)
    - 2 min. 10x PullUp 5x Strict HSPU
    - 3 min. 10x Gobblet Squat (28kg) 5x T2B

  • EMOM 9xFront Squat Strength

    9x1 front Squat + 1 3" Paused Front Squat + 1 Front Squat @75% 1RM

  • Extra Credit 07-10-2019 Workout

    2:00 Foam Roll Hamstrings
    2:00 Active Straight Leg Raises (60s each)
    2:00 of Parasympathetic Breathing

  • HSP & Invictus January 20 2015 Strength

    105 min
    Warm up

    A. Skillwork: HS/HSW practice for 10 min

    B. HSP week 3, day 2
    Back squat 10x50 10x52.5 8x57.5 8x60
    Front squat 5x45 5x47.5 5x52.5 5x52.5

    C.
    For times:
    C1.
    For time:
    Row 500 Meters
    25 Burpees Over the Erg
    Result: 3.33
    When the clock reaches 6:00, complete the following…

    C2.
    Three rounds for time of:
    135/95 lb Push Press x 12 reps > 35 kg
    Toes to Bar x 12 reps
    Result: 1.47, 2.19, 2.48 = 6.54
    When the clock reaches 12:00, complete the following… > 15.00

    C3.
    Three rounds for time of:
    135/95 lb Front-Racked Walking Lunges x 20 steps > 40 kg
    30″/24″ Box Jumps x 10 reps
    Result: 7.10
    When the clock reaches 18:00, complete the following… > 25.00

    C4.
    For time:
    Row 500 Meters
    25 Burpees Over the Erg
    Result: 3.46
    Total HR 171/189

    D. 3 sets of (was EMOM):
    Stationary dips x max reps 8,8,6
    GHD sit ups x 12 reps