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

  • Torstai WOD Workout

    E2MOM 12 (24min)
    1. 6x Sq clean
    2. 9x Bar over burpee
    3. 12x Hang power clean
    (45kg/65kg)

    Chipper
    20x Push up
    20x V-up
    20x Superman
    20x Plank up
    20x Hollow rock

  • Monday Warm up Workout

    30-40 band pull aparts + banded hip activation
    then
    3 rounds
    40s easy -> 20s moderate -> 10s fast with SKI ERG
    3+3 reverse lunge + elbow to floor strech
    3 inch worm with push up
    3 dynamic squat strech
    6 db snatches
    3+3 single arm OHS

  • HS + Shrimps vol 8 Workout

    1A) Hand stand 5x36s
    1B) shrimp squat 5x12 alternating

  • Saturday Warm up Workout

    Warm up
    Band Pull Aparts from different ankles, perform total
    30-40 reps, each rep hold for 1-2 sec.

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 air bike
    20 step back lunges
    20 shoulder taps on push up plank
    10 wall ball shots
    :30 HS / Wall Walk Hold

    Then start to build for thruster weight

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min hip flexor/quad strech
    1+1 min leg across body strech
    10 banded pass throughs
    10-15 band pull with light band

  • Running + gymnastics + weightlifting + strength Strength

    AM: 45 min
    3 min run/1 min walk

    PM: 170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - MU+A+H 5 x 1
    - MU+CTR 1 x 1
    - MU 4 x 2
    - MU x 14

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - 3 x Box butterfly drill
    - 3 x 4 Single rep butterfly + kip swing
    - 3 x Tough butterfly sets - 10 12 11

    3.Snatch + Overhead squat
    A. Build to challenging but snappy 1+2

    4.Strength
    A. Accumulate 40 Wide grip lat pulldowns
    - 5x8x30 kg
    B. Accumulate 50 Banded tricep extensions - not done

  • Monday 23rd August 2021 Strength

    strength

    Bench press
    10 sets of 5 reps
    Use same weight accross sets. First set should be RPE 6/7. If you have a 1RM or theoretical 1RM use 60%.

    accessory

    5 sets of
    8 DB bench press
    8/8 single arm DB rows
    60 sec rest between supersets
    load should be 90% by last set

    workout

    AMRAP 10mins
    5 tempo ring push ups
    5/5 KB snatch
    5/5 KB clean
    10 tempo lemon squeezers

    pump

    100 banded pull aparts in as few sets as possible

  • FUNCTIONAL 4.8.2021 Workout

    4 rounds:
    10+10 one arm DB row
    20-30s. active hang
    10+10 one arm DB press
    10 plank shoulder taps (slow and controlled)
    -rest 1-2 min between rounds-

  • Tuesday Warm up Workout

    Foam Rolling for 10 minutes and do some short mobility's.
    Get Body and Mind ready for workout. TEST GYMNASTIC MOVEMENTS BEFORE HITTING WORKOUT

  • FUNCTIONAL 4.8.2021 Workout

    4 x 3 min AMRAP, rest 2 min

    A.
    10 DB hang clean & jerk (alternating)
    10 Box jump

    B.
    10 DB snatch (alternating)
    10 Burpee