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

  • Time after Time #themash Workout

    @theprogrm Mash⁣⁣⁣⁣⁣ ⁣⁣For time:⁣⁣⁣⁣

    50 Burpee box jump overs 24/20in⁣⁣⁣
    ⁣⁣⁣⁣
    Every 30 seconds, including 0:00, perform 2 DB snatches (alternating)⁣⁣⁣⁣
    ⁣⁣⁣⁣
    At min 10:⁣⁣⁣⁣
    15 min AMRAP:⁣⁣⁣⁣
    60 DU⁣⁣⁣⁣
    20 Single arm DB Hang power cleans (10 R / 10 L)⁣⁣⁣⁣
    20 Down ups⁣⁣⁣⁣
    20 Single arm Thrusters (10 R / 10 L)⁣⁣⁣⁣
    ⁣⁣⁣⁣
    Directly into:⁣⁣⁣⁣
    50 DB snatches (alternating)    ⁣⁣⁣⁣
    ⁣⁣⁣⁣
    *Every 30 seconds, including 0:00, perform 2 Burpee box jump overs 24/20in⁣⁣⁣⁣ ⁣⁣⁣⁣
    For the whole workout use 1 x DB 10-22.5kg.⁣⁣⁣

  • Shoulder press 2x6, 2x5 Strength

    Shoulder press 2x6, 2x5

  • B2. Strict press Workout

    4 x 8 @ 63%

  • Nanorosso 28.04.2020 Workout

    For time
    Da 10 a 1 e da 1 a 10
    Hspu-ttr

  • Outdoor WOD 2. Aidat, Sprintti Workout

    Lämpät:

    Alkuun juokse 1200 m kevyesti hölkäten

    Tee lämmittelyksi 7 x 10 m erilaisia dynaamisia ja sykettä nostavia etenemisiä, ja päässä aina 5-10 toistoa jotakin pumppaavaa liikettä

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    Aidat ja raput.
    Tee ohjevideon mukaisesti aidat + rappuset

    Aidat 4 x väliaskelella
    Aidat 4 x ilman väliaskelta

    Rappuset 3 / jalka

    Tee 4 x 100 m maksiminopeus sprintti.

    Palautus:
    800 m hölkötellen.

    WOD

    5 rounds
    15 airsquats
    15 matalan esteen ylihyppy
    15 pull ups / push ups

  • Box P 01-05-2020 Workout

    STRENGTH
    1) Push Press: 5-4-3-2-1+. Rest 2:00
    - 3-4 singles above 90% building to a new 1RM
    2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
    - Neutral grip

    METCON
    For time:
    100 Double Unders
    25 Push Press (95, 65)
    75 Double Unders
    20 Push Press (135, 95)
    50 Double Unders
    15 Push Press (155, 105)
    - Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.

    *9:00 Time Cap

    EXTRA CREDIT
    Banded OH Triceps Extensions: 4 x 15. Rest 60s.

  • 6/2/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(16)
    On the 2:00 x8
    10 s/a overhead walking db/kb lunge
    switch arms each round
    15 sit ups
    20 dumbbell hopovers
    record slowest round

    Finisher
    100 temp tantrum
    1:00 min samson

  • Lördag 6/6 2020 Workout

    Partner WOD
    5rft
    400m partner run
    30 Wall balls
    20 TTB
    10 HSPU

  • AMRAP 20min. Workout

    50m Row, 1 Power Snatch, 1 Lateral Bar over Burpee

    100m Row, 2 Power Snatch, 2 Lateral Bar over Burpees

    150m Row, 3 Power Snatch, 3 Lateral Bar over Burpees

    Continue to add 50m and 1 rep per movement each round until the time cap is reached.
    w/ Bike erg: start with 100m, Add 100m/rnd.
    (50m/100m = 1 rep)

    Barbell - 50 / 35kg

  • B. Jerk Technieque Workout

    1. Jerk balance
      3 x 3 @ 40kg

    2. Tall Jerk
      3 x 3 @40kg

    3. Jerk drive
      2 x 3 @80kg