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

  • 2.5.2022 Basic Strength

    Shoulder Press

    1 x 3 x 70%
    1 x 3 x 80%
    1 x max x 90%

    Send off 3:00

  • Deadlift Strength

    8 sets of Deadlift
    Set 1: 7 @70%
    Set 2-3: 6 at 75%
    Set 4-5: 5 @80%
    Set 6-7: 3 @85%
    Set 8: 1 @87%
    - Rest 2-3min btw sets.

  • Strength Workout

    6 rnds for quality
    1 slow eccentric (weighted) pull up
    8 TRX row
    5/5 gorilla row
    30" plank hold

  • WOD Workout

    9'AMRAP
    10 alt. DB snatch @20/12.5kg
    10 push up
    10 steps OH walking lunges w. DB

  • Push Press Strength

    5 x 5

    AHAFA

  • "Moneyball" Workout

    21-15-9:
    Wallballs
    Box Jumps  

    200 Meter Farmers Carry

    21-15-9:
    Wallballs
    Box Jumps  

    200 Meter Farmers Carry  

    21-15-9:
    Wallballs
    Box Jumps

    Box: (24"/20") NO REBOUNDING
    Wallball: 9 / 6 kg to 10/9ft.
    Dumbbells: 22.5 / 15 kg's

  • Handstand Walk Conditioning Workout

    On the 1:30 x 10 Sets:
    30ft. Unbroken Handstand Walk
    Max Calorie Echo Bike

  • Option B: Swim, Bike, Row or Run Workout

    30-60 Minutes @ Zone 2 Heart Rate

  • 8.12.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments