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

  • Midline work Workout

  • TTP Strength week 2 + gymnastics Strength

    130 min

    1.Skill
    A. BMU practice for 30 min
    - Progressions
    - Bar muscle up 9 x 1 reps
    B. HSW practice for 15 min

    2.Strength
    A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
    55 60 65 65 60 kg

    B. Alternate B1 / B2 for 4 rounds
    B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
    > AMAP, abmat + 5 kg plate, 8 4 6 5
    B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
    40 40 35 35

    1. Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps

    4.5 min AB + mob.

  • Strength Strength

    2-2-2-2-2-2-2-2-2-2 of:
    BB Deadlifts
    65-70% 3RM

  • Running Workout

    2x 2000m, w/ 100m-120m yli cooper tavotteen.

    6 min rest

  • Engine - 20min EMOM Workout

    20min EMOM:
    5 Power Clean@60-65% + 5 Box Jump

    Harjoituksen tarkoituksena on tehdä alkavalla minuutilla 5 raakaa rinnalleveto ja 5 boxihyppyä, kahdenkymmenen minuutin ajan. Valitse kuorma ja boxin korkeus siten, että sinulle jää ainakin 20sekuntia lepoa jokaiselta minuutilta. Harjoitus ei ole maksimisuoritus, vaan sinun pitäisi pystyä tekemään täydet 20min läpi, ilman että joudut välissä skaalaamaan.

  • Superkids 10-13 voima Strength

    Penkkipunnerrus

    5 x 6

  • Extra Credit 23-06-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5-7 reps
    One-Arm KB Sots Press Dx (light weight) 8-10 reps
    One-Arm KB Sots Press Sx (light weight) 8-10 reps
    Two-Arm KB Goblet Squats (light weight) 10 reps
    ABMat Sit Ups 15 reps

  • Lördag 16/3 2019 Workout

    Open 19:4????

  • 2.Conditioning Workout

    "Mind Control"
    7 Rounds:
    7 Toes to Bar
    7 Front Squats
    200 Meter Row

    Pounds - 135/95
    Kilos - 61/43