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

  • CFPORVOO squats deadlift week 13 Strength

    1) back squats +10kg 1RM 5x57,5%, 5x67,5%, 5+ 77,5%
    2) single leg deadlifts 3x(1+1)x50%

  • Tempo Back squat Strength

    3x10 reps @ 3.0.3.0 tempo
    go building up in set weights. @40-60%
    rest 2-3 min bwn.

  • Workout of the day Workout

    5 sets:
    10-15 strict press with barbell @20/30kg
    15-20 toes to bar/rings or toes to kb
    20-25 push press @20/30kg
    20-30 alt leg v-ups
    rest 3 min bwn sets
    "shoulder/abs burner!"
    try to go unbroken on pressing movements, dont give up too easily!
    toes to bars should be done in 1-3 sets.
    Score is total time of running clock

  • 27.3.2020 Home Workout Workout

    "J.T"

    For time:

    21-15-9 reps of:

    Handstand push-ups

    Ring dips

    Push-ups

  • 23.5.2020 Workout

    Technique for:

    Kipping Pull Ups
    Bar Muscle Ups
    Ring Muscle Ups

  • Workout Workout

    2 Rounds (1 Set every 8 Minutes (4 sets total)

    Part 1 and 3
    9-7-5 reps
    Strict Pull ups
    Cluster (Squat Clean Thrusters) about 50% of 1rm thruster

    Part 2 and 4
    9-7-5 reps
    Strict HSPU
    Squat Snatches @about 50% of 1rm

    Keep working pace moderate, dont go as fast as you can. Just enjoy and
    do fun training.

    time cap 6 minutes for each set.

  • 10000 kb swings challenge for time Workout

    10 swings
    strength movement 1 rep
    rest 30-60 seconds
    15 swings
    strength movement 2 reps
    rest 30-60 seconds
    25 swings
    strength movement 3 reps
    rest 30-60 seconds
    50 swings
    rest 3 minutes

    -Repeat the cluster 4 more times.

    -Do all kb reps unbroken!

    -For the 1-2-3 lifts, use your five rep max weight.

    -For the body weight movement, you'll need more reps. Use a 2-3-5 rep scheme.
    (Example: chin-ups, dips, push ups, hspu..)

    -If you choose to do the program 5 days per week, on one of those days you'll only do the swings.

    -If you train 4 days per week, you'll use the strength movements every workout

    -Each week you should be getting faster!

    -More information on t-nation web-site.

    https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

  • Standing Barbell Press Strength

    STRENGTH (3/3)

    Standing Barbell Press

    8-6-4-2-4-6-8

    Overall RPE 4 (2-4 reps in the tank)

    Rest 90sec between sets. Increase/decrease loading to each set. Add 2,5-5% compared to last week.

  • Six Pack Quarantine workout 7 Workout

    10 min EMOM

    *odd mins:
    6 squat + tuck jumps
    6 V ups right leg + right hand
    6 V ups left leg + left hand

    *even mins
    6 single leg up and downs right leg
    6 single leg up and downs left leg

    Scale squat + tuck jump to squat and kneeraise.
    In V-up knee can be bent.

  • Hspu test Workout

    Max reps Kipping hspu

    Repeat this the same way you tested it