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

  • 7-27 Strength - Bench Press Strength

    Strength- Bench Press
    3 reps EMOTM for 10 minutes

  • Team amraps Workout

    3hlö tiimeissä

    Amrap 9
    Box overs

    Rest 1min

    Amrap 9
    Burpees

    Rest 1min

    Amrap 9
    Row cals

  • Shoulder Press 7x3 Strength

    STRENGTH

    Shoulder Press 7x3

    RPE 4

  • Eacy pace cardio with partner Workout

    3 times each movement for both before going next one. (EACY PACE)
    Work alternating times with partner. I go, you go.
    1 min on / 1min off.
    a. Rowing
    b. 200m light run
    c. KB tgu 2+2 (goal is do 2 reps to right hand and 2 to left hand in 1 min) use enough light weight for it.
    d. Burpee box step overs (eacy pace, in 1 minute about 8 reps).
    e. Farmers walking x 80m alt times
    f. Plate carrying x 40m alt times (women 20-40kg, men 40-60kg)
    Total time about 40-45 minutes. Goal is to get average heart rate about 70% of max heart rate. It will go over 70% of max during work on some movements but it comes down while you are resting this 1 minute when your partner works.
    + Spend 10-20 minutes for recovery streching for upper and lowerbody.
    1 streching for some muscle group takes 30-60seconds, do at least some streching ! Here is "map" for you : hip flexors, quads, hamstrings, glutes and lats, shoulders, chest, triceps , forearms, wrists.

  • Back Squat 4x10 Strength

    tempo 4010

  • 3 rounds for time Workout

    CONDITIONING

    3 rounds for time:

    20/15 cal Airbike
    10 Bar over Burpee (Open 2019 standard)
    5 D-Ball/Sandbag Ground to Shoulder

    Rest 3min

    Overall RPE 4, very heavy breathing but not gasping for air. These are sprints, go hard!

  • Conditioning 30-04-2019 Workout

    AMRAP 15:00
    5 Strict HSPU
    10 Burpee Pull-ups
    20/15 Calorie Row or 15/10 Calorie Bike

    • Scale sHSPUs: 2 pads max, or pike push-up variation or regular push-up variation.

  • Strength 30-04-2019 Workout

    Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90s.

  • Running and Macho Man Workout

    CONDITIONING

    For time:
    Run 400m
    3 rounds of Macho Man @70/50kg
    Run 400m

    Rest for 5min and repeat the whole workout!

    Overall RPE 4, very heavy breathing, but not gasping for air. Pick a loading that is challenging but you can do every round unbroken. Badasses go with 80/60kg.

    Macho Man:

    3 Power Clean
    3 Front Squat
    3 Jerk

  • Deadlift Strength

    3x10 (75%)
    Rest 2min...