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

  • Competitor 02062014 Strength

    Total 105min
    A, Warm up & skill work
    500m row, 2 rounds for quality
    10 T2B
    5 explosive push ups
    10 KB snatch 8kg/12kg
    B. Olympic
    1x snatch from possible new PR
    1-2 15kg 3-5 17,5kg 6-8 20kg 9-10 22,5kg 11-12 25kg 13 27,5kg
    C. Strength
    HBBS, Wendler week 3
    D. Skill work: kipping pull-up practice for 20min
    E. Metcon
    3x1000m row/2min rest
    1. 4.35, avg 2.17.3, avg HR 155, max 162
    2. 4.30, avg 2.15.5, avg HR 157, max 167
    3. 4.22, avg 2.11.9, avg HR 161, max 171

  • RestDay! Workout

    RestDay!

  • AMANDA Workout

    9 – 7 – 5
    Ring Muscle-Ups
    Squat Snatches 60/42,5kg

  • Harjoitellaan vauhtipunnerrusta Workout

    Vauhtipunnerrustekniikan läpikäynti

  • Upper Accessory Workout

    6RFQ
    20 Banded Pull Aparts
    10 KB Halos (ea)
    20 Alternating SA KB Swings
    10 Perfect Press Ups

  • 15.2.2019 Sali&Masters Workout

    Lepoja

  • Jacked gymnastics + conditioning Workout

    Aamu: 60 min

    1.Skill: HSW practice for 20 min
    2. Aerobic work: easy AB for 30 min
    avg. 46 rpm, 136/147, 186 cal

    Ilta: 120 min

    1.EMOM6: 5 HSPU

    2.Jacked gymnastics
    A. Work through the below drills in order.
    Bar Work
    Kip Swings (3 x 10)
    Kip Swings with High Pull (5 x 5)
    Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
    Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)

    Butterfly Pull-ups (5 x 3-10)

    B. Core Conditioning
    4 rounds:
    - 20s max tuck hollow rocks
    - 20s max arch-ups
    - 20s max seated pike leg raises
    - 60s rest

    3.SPP (Conditioning)
    A. For time
    5 Muscle up > 1 rope climb
    10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    20 Box jump over @ 24/20″ > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    30 Pull up > 10 strict pull up
    20 Box jump over > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
    30 Pull up > 10 strict pull up
    20 Box jump over > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    50 cal Assault bike
    40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
    30 Pull up > 10 strict pull up
    20 Box jump over > box step overs
    10 Thruster > 10 bar facing burpee
    5 Muscle up > 1 rope climb
    Time cap. 35 minutes
    Result: 27.58
    169/182

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

  • Squat/row/climb Workout

    For time
    50-40-30-20-10 - Air squat
    25-20-15-10-5 - Barbell row 50kg/35kg
    5-4-3-2-1 - Wall climb

    Scale up Wall climb with (deficit) Strict HSPUs if appropriate.
    Timecap: 16min

  • Barbara Workout

    5 RFT:
    20 Pull-Ups
    30 Pushups
    40 Sit-Ups
    50 Air Squats
    Rest 3:00 Between Rounds

  • Saturday Madness Workout

    12 kierrosta:
    Askelkyykkykävely + levypaino rinnan korkeudella – 20m (10 kg/ 5 kg)
    Wall Climb – 1 reps