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

  • 26.8.2017 35+ Workout

    AMRAP 15
    "karen"
    150 wallball shots 20/14p
    remaining time rowing distance

  • Onsdag 24/5 2017 Workout

    3 rounds
    60 sec RKB Swings 24/16
    60 sec Rest
    60 sec Push-Ups
    60 sec Rest
    60 sec Box Jump Overs
    60 sec Rest
    60 sec Burpees
    60 sec Rest
    60 sec Sit-Ups
    60 sec Rest

  • Työntö Strength

    päivän maksimi, rinnalleveto + ylöstyöntö

  • 1508 STR Workout

    4 sets:
    4 Paused Front Squats ~75%
    Rest 90s
    4 sets:
    Snatch grip BTN push press + OVH Squat x3

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 125m, recover 2:00 until form/pace deteriorates

    Bike Repeat 1k, recover 2:00 until form/pace deteriorates

    Run Repeat 800m, recover 2:00 until form/pace deteriorates

    Row : Repeat 1k, recover 2:00 until form/pace deteriorates

  • Mobility 12.10 Workout

    Foam Rolling
    2min/ exercise/ leg (total of 12min)
    Front of Legs (quadriceps)
    Inner Thighs (adducturs)
    Outer Legs

  • Death by Thruster Workout

    40/60kg

  • Rope climb Workout

    4 x 3-5/1-3 Legless rope climbs

  • 21.8.2017 35+ Workout

    3RFT
    400m run
    rest 2min btw set

  • TTP Strength 26.9.2016 S1 / week 6 Strength

    Aamu: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested snatch W/U
    A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
    3x35 3x37.5 3x40 6x42.5

    B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
    25 35 45 52.5 57.5 57.5

    2.Strength
    Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

    A. Back squat, tempo free
    A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
    A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
    A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

    B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
    B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
    B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
    B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

    C. Strict (deficit) HSPU
    C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
    C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
    C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow