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

  • STRENGTH&CONDITIONING Workout

    Friday

  • Weightlifting Workout

    A: Halt power snatch – power snatch – snatch 3x2 @max with good form
    B:Slow motion clean pull – power clean @80% of power clean
    C:Front squat triples T:43x2 @75%

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7x1 min/30 s. @ 1:57-1:58/500 m
    - Avg. pace: 1.57.9

    Rest 1 min

    B. 7x1 min/30 s. @ 1:54-1:56/500 m
    - Avg. pace: 1.56.1
    - HR 169/186
    Cool down for 10 min

    PM: 120 min
    Warm up + COS 20 min

    1.BCTB
    - BFLY 3x10
    - KS+BCTB 4x5
    - BCTB + hollow 8x1
    - BCTB + BFLY 2x1

    2.Strict HSPU strength
    A. Bottom of Box pike HSPU hold 4 x Max effort
    - 6 5 4 4 s.
    - 19 s.

    B. Lift off + Pike push up 3 x Tough effort
    - 10 9 8

    C. DB Z-press 3x8-10
    - 10x25 8x25 8x25 lbs

    3.Back squat
    A. 4x8 @ Slightly heavier than last week

    4.Prone hamstring curls
    - 3x15
    - 15x5 10x10 10x10 kg

    5.Banded march
    - not done

  • 7/17/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 spiderman
    100m run

    GRT(20)
    On the 4:00 x5
    400m run

    Finisher
    50 leg raise
    1:00 min quad stretch

  • Strict muscle-ups (main site Friday 190531) Workout

    5 rounds for reps of

    • 2 minutes of strict muscle-ups
    • 3 minutes of rest

  • Chipper Tuesday Workout

    At 0:00…
    WOD A
    5 Rounds for Time:
    5 Deadlifts 315/225
    15 Wall Balls 20/10, 14/9

    The Deadlift should be heavy but unbroken set.

    At 15:00…
    WOD B
    2 Rounds for Time:
    50/40 Calorie Row
    20 Burpees

    At 30:00…
    WOD C
    For Time:
    1 Mile Run

    Post times and Rx to comments

  • May Strength 2 Movement Prep Workout

    With mobility band hooked high: lat focus, tricep opener
    With mobility band hooked low: ankle, hips

    Dowel dislocated eagle grip and conventional - keep fingers on dowel focus on wrist and forearm mob.
    Pool cue drills

    OH Squat with dowel
    beast activations, 3 point and 2 point

    Zombie squats, 2-3 minute rack position coaching
    Tricep Roll on Barbell

    15 minutes

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toes to Bar 7 reps

  • WoW 18 - Keskiviikko Workout

    Neljä kierrosta (ks. videot):
    10 Bulgarialaista kyykkyä, 5 per jalka,** ilman painoja** (askelkyykky jossa takana oleva jalkaterä esim. sohvalla)
    10 linkkuveistä
    10 tuolidippiä
    10 takanostoa (ilman painoa)

    Tulokseen tehtyjen kierrosten määrä!!

    Bulgarialainen:

    Linkkari:

    Tuolidippi:

    Takanosto:

  • VIDEO - Viikkovideo 18 Workout