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

  • D. Midline Workout

    2 Sets:
    30 GHD Sit-ups
    10 Strict Toes to Bar
    Rest as Needed Between Sets.

  • Back squat 1x6, 4x4 Strength

    1. Build to today's heavy 6.
    2. 4 x 4 @ 95-100% of 1.

    Focus on good positioning throughout today's set. Keep the set rather quick with only on breath to brace at the top between reps. The down sets should be equally as challenging but we don't want any failed reps. Rest at least 2 minutes between sets.

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 x 2000 m @ 2:08-2:10/500 m pace
    - Rest 90 s between sets
    - Times: n. 2.09.5, 2.08.5, 2.07.5
    - HR 171/188
    Cool down for 15 min

    PM: 140 min
    Warm up + COS 20 min
    1.HSW
    - 22 m

    2.Ring Muscle up practice
    A. Ring muscle up
    - Drills
    - MU 10x1 + 5x2
    - MU x 20

    B. Strict muscle up
    - 4x1 + 3x2

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

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

    4.Strength
    A. 4 sets:
    8 Horizontal T-bar row - 30 30 30 30 kg
    15 DB Lateral raises - 10 10 10 10 lbs
    - Rest 90-120 s between sets

  • Sommarfit Workout

    A: Practice Handstand 10min
    B: 8x triple jump
    C: Sandbacka over Shoulder 8x3 @40kg
    D: 5rnft
    10 Sandbacka squats @40kg
    15 Rkb swing @20kg

  • Nanorosso 30.08.2020 Workout

    For time
    100 burpees
    100 push up
    100 sit up
    100 squat

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 20 min

    1.HSW
    - 23 m

    2.BFLY + BCTB
    - Bfly x 35
    - Kip swing + BCTB 3 x 4+4
    - Bfly + BCTB 4+0 5+0 4+0 5+0
    - CTB + bfly 8 x 1+1

    3.Jerk balance
    3x5 @ light weight
    - 25 25 25 kg

    4.Clean and jerk
    Heavy, but technical single for the day

    5.Clean pull on riser
    3x5 @ 100-105% of 3)
    - 67.5 kg

    6.Core
    A. 8x20s on/10s off: V-ups

    7.Supinated single arm pulldown
    - 3x10

  • Gymnastics + strength Strength

    170 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU 9x1 + 8x2
    - MU x 25

    2.BFLY + BCTB
    - Bfly x 25
    - Kip swing + BCTB 5 x 3+3
    - CTB + bfly 5 x 1+1

    3.SHSPU
    A. Box pike HSPU Accumulate 30-40 reps for Quality!
    - 8 x 5 = 40 reps

    B. Assisted lift off hold 4 x Max effort
    - 8 6 5 6 s.

    4.Front squat
    5x3 @ 70-75kg

    5.Depth jumps
    3x5

    6.Strength
    A. 3 sets:
    EZ-Bar Skull crushers x 15 - bar
    DB Bicep curls - 12 15 15 x 20 lbs

  • 7 min max burpees to target Workout

    7 min max burpees to target

  • Fredag 25/8 2017 Workout

    6 rounds for quality:
    3-6 false grip ring pull ups
    3-6 Ring dips
    +
    “Base line”
    500m row
    40 squats
    30 situps
    20 push ups
    10 pull ups
    Jämför resultat med 24/4 och 30/1

  • Extra Credit 07-10-2020 Workout

    • Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    • Biphasic Lat Stretch x 60s each
    • Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom