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

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä: peilileikkiä
    Mobility

    Joukkueena: vuorotellen hiihto 1000m

    Core: 12x20/10s
    Kuppipito ja kaaripito

    Metcon
    10min amrap
    10m sivuttain lankkukävely
    6x pallo olan yli
    20s roikunta

    Loppuvenyttelyt

  • Lower Accessory Workout

    4RFQ
    10 Lateral Step Ups (ea)
    20 Jump Lunges
    Rest 1 Minute

    10m Lateral Banded Walk
    20 Squat Jumps
    Rest 1 Minute

  • Main site Friday 240119 Workout

    For time

    • run 200 m
    • 20 jump squats

    And then

  • Accessory Gymnastic Workout

    15-25-15-25-15-25
    Arch Body rocks
    https://vimeo.com/175175757
    rest 2:00 between sets

  • Accessory wod Workout

    3 sets:
    8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

    8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
    8-10/arm Single Arm Dumbbell Overhead squats

  • Conditioning 29-03-2020 Workout

    EMOM 20:00
    Minute 1: 20s Calorie Row
    Minute 2: 20s Calorie Bike
    Minute 3: 20s Max Devils Press (athlete choice of weight)
    Minute 4: 20s Double Unders

    • Goal: hard 20s efforts, but NOT maximal.
    • Score = total Devil's Press reps

  • Accessory wod Workout

    4 sets:
    30 mt Double Dumbbell Overhead carry (50/35)
    20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
    2:00 easy assault bike or air dyne

  • Accessory wod Workout

    3 sets:
    20 Hollow Rocks (Weighted if you want)
    20 Reverse hypers (Use ~25% of your 1 RM back squat)
    30 sec Table top hold or face up plank
    10/10 Tall kneeling Pallof Press @2222

  • 28.2.2019 Workout

    EMOM 14

    Build to a Heavy Complex:
    1 High Hang Power Clean
    1 Hang Power Clean
    1 Power Clean

  • Jacked gymnastics + TTP Engine week 5 Strength

    Morning: 30 min
    30 min walking, including a breath ladder up to 10
    105/128

    Afternoon: 120 min

    1.Jacked gymnastics

    A. Ring MU technique
    B. Strict ring dips: 3 x AMAP, rest 90 sec. b.s.
    12 7 5

    2.Skill: HSW practice for 10 min

    1. Conditioning from TTP Engine week 5 Breathing warm up Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ Significantly faster than MAS (Max Aerobic Speed) pace OR (RPE 8-9), see notes below for details
    30s @ rest
    Rest. 2 minutes between sets of intervals

    Row 1.52.4/500 m, 1.51.7/500 m
    AB cal: 42, 43
    165/182

    Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow