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

  • 31-JAN-21 Workout

    4 Rounds
    10 big plate deadlifts (50lb plates)
    10 KB BR Squat (55lbs)
    5 Push press (95lbs), + 1 rep each round)
    10 Bicep curls
    15 Core movement (sit up, scissors, plank knee to elbow, ab slider)

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 4x1500 m @ 2:08-2:10/500 m
    - Rest 90 s between efforts
    - Times: 2.09.0, 2.09.0, 2.08.3, 2.06.7
    - HR 167/185
    Cool down for 10 min

    PM: 160 min
    Warm up + COS 15 min
    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU + CTR 3x1
    - MU 12x2 + 1x3
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4x2-2-2 @ 30-32.5 kg
    - Rest 15-20 s. between sets, 2-3 min between rounds

    4.Strength
    A. Strict pull up 3 x 10

    B. 4 sets:
    8 pendlay row - 40 40 42.5 42.5 kg
    7 side lateral raise - 15 15 15 15 lbs
    15 pike leg raises

    C. Supinated single arm pulldown 3x10

  • Nanorosso 22.09.21 Workout

    Amrap 8
    15 deadlift 60kg
    12 box jump over 60cm
    9 push jerk 60kg
    Rest 4'
    Amrap 8
    15 deadlift 50kg
    12 box jump over 60cm
    9 push jerk 50kg

  • Squat Clean Strength

    Build to Heavy Double 

  • Lunges x12 Strength

    Reverse lunges daily 12rm

  • Onsdag 22/9 2021 Workout

    Practice HSPU
    Beginner:
    Wall climb push through drill + Kick up to handstand
    Intermediate:
    Find stable tripod + practice kipping
    Advanced:
    3x Amrap kipping HSPU rpe 7
    +
    2rounds
    30sec on/60sec off for 8min(3sets/each exercise)
    1: Row for cal, damper setting 1
    2: Amrap Bar facing Burpees
    5min rest

  • 7/24/20 Workout

    Warm up(10)
    10 jing jangs
    10 plyo
    10 heel grab
    10 knuckle draggers
    10 knee grab
    10 mountain climbers
    10 heels to rear
    10 jing jangs

    GRT(25)
    6 giant sets
    8 curl to press(2-2 tempo)
    8 tricep kickbacks
    8 bent over row
    8 straight leg deadlift
    8 plyo's for height
    16 tucks

    Finisher
    100 crunches
    1:00 samson stretch

  • Weighted pull up Workout

    EMOM-style
    Find max weight for weighted pull up

  • Muscle & Power, Joker Workout

    10min “Jack”
    10 Push presses
    10 KB swings
    10 Box jumps

  • Aerobic conditioning Workout

    Aerobic conditioning:
    30 min ski
    30 min row
    6 rounds:
    400m jog
    20 cal assault bike HARD
    30 min bike

    Koneet aina hissukseen, 55-72% sykkeillä. 400m juoksut palauttavina, että assaultilla pääsee oikeesti kovaa.