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

  • B. Strongman primer Workout

    4 RFQ
    40m SB bearhub carry 200lbs
    40m sled sprints 45kg
    10 DHSPU

  • OTM Strength

    On the min for 10 minutes:

    2 Power Snatch (75 – 85 % power snatch)

  • #LLTD14: It's complicated Workout

    Lowlands Throwdown 2014 Qualifier Workout 2

    6 minutes to find your max weight for the following bar complex:

    1 Hang Clean
    1 Front Squat
    1 Shoulder to Overhead

  • Ski-Erg Intervals 20 minutes 30sec ON, 30sec OF Workout

    20 x 30sec ON
    20 x 30sec OFF

    Total of 10 minutes worktime
    Try to keep same space but go hard on this one!

  • TTP TEST WEEK 7.10.2016 S4 Strength

    120 min
    WU for 15 min

    1.Strict chin up
    A. Weighted strict chin up – build to a new 1RM in a 10 minute window, rest 2 – 4 minutes between sets
    10 15 20 25 27 kg
    Result: 27 kg

    REST 5 minutes

    B. Strict chin up – as many repetitions as possible
    Result: 16

    2.Shoulder press
    A. Shoulder press – build to a new 1RM in a 20 minute window, Rest 2 – 4 minutes between sets
    Result: 36 kg

    REST 5 minutes

    B. Shoulder press – As many repetitions as possible @ 80% of A
    Result: 9x29 kg

    3.Conditioning (ASR, MSS, MAS tests)
    ASR (Anaerobic Speed Reserve), MSS (Maximum Sprint Speed) and MAS (Maximum Aerobic Speed) Test

    Warm up – 1500m row, break into 250m segments, each segment faster than previous one + stretch as needed

    MSS (Max Sprint Speed) Test
    A. Row – 3 x 10 sec @ maximal effort with a flying start; rest 3 min b/t bouts (MSS = Max Sprint Speed test)
    1. HIGHEST / 500 m pace that is displayed within the 10 sec window:
    Result: 1.31 / 500 m

    REST 5 minutes

    MAS (Max Aerobic Speed) Test
    A. Row – 2000m for time

    1. Average / 500m pace (this is estimated pace at VO2max) / 1.57.5
    2. Final time / 7.50
    3. Average HR / 178
    4. Max HR / 188
    5. HR @ end of row / 188
    6. HRR @ 60 seconds after finishing the row (stay standing) / 172
    7. HRRD (Heart Rate Recovery Differential): 16

    4.Cool down (10 minutes)
    A. 10 minutes on AB/row or similar, HR < 140

  • WOD Workout

    “STRICT PRESS BIATHLON”
    25 Strict Presses 50/35 kg
    25 Strict Presses 40/25 kg
    25 Strict Presses 30/15 kg
    Every time you break you have a 200 m run penalty

  • WOD 04.01.2017 Workout

    WOD: 5 RFT
    20x push up
    30x KB snatch (one hand, alternating)
    40x Russian twist
    KB 24/16kg

  • CORE Workout

    2-4 rounds, rest as needed
    1) 10 Plate Sit-Up + 10 Hollow
    Rock
    2) 10-15 GHD Hip Extension
    with 3sec hold at the top
    RPE 3 to 3+

  • Maanantai 28.5 Workout

    For Time:
    1 Mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 Mile Run

  • Seal Row + Push-ups Strength

    4 sets:
    8 Seal Row
    12 Push-ups
    - Go heavy!!
    - Rest 1-2min btw sets