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

  • Powerbuilding Dag 17 Workout

    Rowing/running 4x1000m 1min vila

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat 200m, recover :45s until form/pace deteriorates
    Bike Repeat 200m, recover :45s until form/pace deteriorates
    Run Repeat 200m, recover :45s until form/pace deteriorates
    Row Repeat 200m, recover :45s until form/pace deteriorates

  • Back to it!! Workout

    HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE SINGLE-LEG ROMANIAN DEADLIFT SUPERSET*
    Performance
    A1) Tempo (40×1) Handstand Push-Up:
    5 x 6-10 reps

    Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    Fitness
    A1) Tempo (40×1) Seated Dumbbell Press:
    5 x 5-8 reps

    Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

    A2) Dumbbell Split-Stance Single-Leg RDL:
    5 x 6-10 reps

    Add weight and/or reps to last week.

    *Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

    Post loads/reps to comments.
    Exposure 6 of 8

    For Time:
    60/50 Calorie Row
    40 Wall Balls
    20 Power Cleans 135/95

  • Superkids 7-9 v Taito Workout

    Rengastaitoja:

    *skin the cat
    *pää alaspäin roikunta
    *rengaspito
    *vaakoja jne jne

  • 150730 Workout

    Warm up/SKill: Hollow Rock 10-30sec

    Wod
    5 Rounds
    5 Wall Walk Ups
    Max Bench Press 40kg/20kg

    Total REPS bench press

    Cash Out:
    Superman
    L-Sit Hold

  • Powerbuilding dag 14 Strength

    A: 8min emom
    1-3 box jumps
    B: Back squat 5rm @RPE 7 + 4x5 deload sets @90%
    C: Clean pull 5x2, fokus på form
    D: Superset x3
    D1: Incline bench press x8
    D2: DB powell raise x8-12/arm
    E: Superset
    E1: Isometric copenhagen adductor exercise x30sek/ben
    E2: Banded ab crunches xMax

  • 6.3.2018 deload cycle Workout

    Shoulder & upper back mobility

    AMRAP 8
    10 box jumps
    10 kb swing
    10 stationary lunge
    10 push ups

  • Pushups 5x10 Strength

    Pushups 5x10

  • Gymnastics + Hard routine Strength

    150 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU+A+H 2 x 1
    - MU+CTR 2 x 1
    - MU 8 x 2
    - MU x 20

    2.HSPU strength
    A. 5 x 5: Assisted lift off + pike push up - 2 x 5

    B. 4 x Tough: Box Pike HSPU
    - Knees on box 20"
    - 9 7 6 7

    3.Power clean
    A. Build to heavy Power clean single in 15 minutes

    A. EMOM10:
    1 Power clean @ 85-90% of Max - not done

    4.Strength
    A. 4 sets:
    6 Pendlay rows - 45 50 50 50 kg
    Max effort Push ups
    - No def. 17
    - 15 kg plates def. 14 13 13

    5.Metcon
    A. 00:00- 05:00
    3 Rounds for Time:
    10 Double KB hang cleans - 16 kg
    10 Burpee box jumps
    Time: 4.17

    05:00- 10:00: Rest

    B. 10:00 >
    For Time:
    10 Double KB Shoulder to overhead - 12 kg
    300 m Row
    15 KB STOH
    300 m Row
    20 KB STOH
    300 m Row
    Time: 6.24

  • Superkids 10-13v Taito Workout

    5 kierrosta

    9 käsipainoetukyykkyä slam-pallolle
    9 slamball - heittoa
    9 vauhtipunnerrusta