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

  • weighted dips 5x2x80% Strength

    weighted dips 5x2x80%

  • Deadlift minicycle 1/3 Strength

    3 x 3 up to 75-80 %
    Rest as needed between sets.
    Go by feel and build up to a heavy set of the day but not absolute max

    Päivän % on ohjeellinen. Go by feel. Kaikki sarjat saavat olla tiukkoja ja voit nostaa jokaiseen sarjaan hieman painoja jos tekniikka pysyy kasassa.

  • 13.6.2019 Workout

    18 minutes of;

    Medicine Ball Sit ups, against wall
    Side Crunch, (L)
    Side Crunch, (R)
    Knee raise, hanging on pull up bar
    Hollow Rock
    Rest

    Work 0:40, Rest 0:20

  • "Whitten" Workout

    Five rounds for time of:
    22 Kettlebell swings, 2/1,5 pood
    22 Box jump, 24/20 inch box
    Run 400 meters
    22 Burpees
    22 Wall ball shots, 9/6kg

    TC 45. Jun 3. 2018

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

  • Rowing intervals Workout

    CONDITIONING

    Rowing intervals

    1500m Row
    2min rest
    1000 Row
    90sec rest
    750m Row
    60sec rest
    500m Row
    30sec Rest
    250m Row

    RPE 3-4, go by feel

  • Accessory 3 Workout

    Lisätiedot salilla.

  • Accessory 2 Workout

    Lisätiedot salilla.

  • "Grip Finisher" Workout

    4 rds grip finisher
    30 sec dead hang
    20m plate carry on fingers
    rest 30 sec

    -siirrytään suoraan dead hangista levyihin

    men 2x20kg
    ladies 2x15kg

  • Strength 07-05-19 Workout

    Close Grip Floor Press: 5 x 4 @75%. Rest 90s.

  • 6.5.2019 Workout

    EMOM 9, Thrusters 42,5/30kg
    Minute 1 - 3 : 6 Thrusters
    Minute 4 - 6 : 9 Thrusters
    Minute 7 - 9 : 12 Thruster
    .....we will meet "Fran" soon...
    How Did it Go?