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

  • 7.12.2019 Workout

    Amrap 40 with partner
    Split as desired

    1000 m Row
    40 Kb swing 24/16kg
    20+20 Kb clean and jerk 24/16kg
    40 Wallball 9/6kg
    40 Burpees to target 10 cm

  • For time: Workout

    CONDITIONING

    For time:
    5 rounds:

    1+1 Single Arm Devils Press @22,5/15kg
    20m Sandbag/D-Ball/Farmers Carry

    Straight into

    10 D-Ball/Sandbag Ground to Shoulder
    20m Single Arm OHWL (10m+10m)

    RPE 4, very heavy breathing but not all out. 

    Target: DP should be done without any rest (1+1)

    Tailoring Options
    DP→ Decrease loading
    D-Ball/Sandbag Carry→ Farmers Carry or Yoke
    D-Ball/Sandbag GTS→ Heavy Hang Power Clean
    OHWL→ Front Rack Walking Lunge (with single DB) → Walking Lunge (unloaded)

  • 3rds for time Workout

    21 x DL (185/125lb)
    15 x Pull Up
    9 x Front Squat (185/125lb)

  • Wendler Shoulder Press Strength

    Post as 3-5reps x 2 sets, + max rep, based on what week you are doing.

    Weights are calculated from 90% of your 1 RM (1TM)
    Example: 1 RM = 120 kg -> 90 % is 108 kg.
    Calculate percentages from 108 kg.

    Week 1   2 x 5 + max
    Week 2   2 x 3 + max
    Week 3   1 x 5 + 1 x 3 + max
    Week 4   Deload

    --------Week 1------Week 2 ------ Week 3 ------Week 4
    Set 1 - 65% x 5 --- 70% x 3 ---- 75% x 5 ----- 40% x 5
    Set 2 - 75% x 5 --- 80% x 3 ---- 85% x 3 ----- 50% x 5
    Set 3 - 85% x 5+ --90% x 3+ -- 95% x 1+ --- 60% x 5

  • Squat Progressio 2.0, front squat Strength

    Front squat
    1 x 4
    1 x 3
    1 x 2
    Varaa 3 ekalla viikolla. Varaa 2 tokalla (24.11.) ja varaa 1 kolmannella viikolla (8.12)

  • "Low Tide" Workout

    AMRAP 5:
    Buy-In: 700 Meter Row
    7 Squat Cleans 40/30kg
    25 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 500 Meter Row
    5 Squat Cleans 50/35kg
    25 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 300 Meter Row
    3 Squat Cleans 60/40kg
    25 Double Unders

  • ENGINE BIAS - 3/3 Workout

    5 Rounds for time:
    20 KBS (heavy KB)
    20/15 calories row (1 breath per stroke)

    Rest 2 minutes between rounds

    ”Valitse raskas kuula ja tee swingit putkeen. Tee jokainen kierros niin nopeasti kuin mahdollista. Tee siirtymä soutuun nopeasti ja souda jokainen intervalli yhdellä hapella per veto. Todennäköisesti joudut menemään normaalia tahtia hitaampaa, mutta nyt treenataankin konetta. Keskity siis hengittämiseen ja vahvaan asentoon soudussa.

    Kokeile löydätkö myös swingiin sopivaa hengitysrytmiä liikkeen kanssa.”

  • AMRAP 18 Workout

    AMRAP 18
    12 Pullups
    24 Air Squats
    12 Toes-to-bar
    24 Double Unders

    *Do 2 Deadlifts @80-85% of 1RM every 3rd minute (min 3,6,9,12 and 15)

  • Thruster + toes to bar Workout

    EMOM 12

    *5 x DB thruster (2x50/2x35lbs)
    *4+4 strict diagonal toes to bar

    Scale toes to bar to less reps or knee raise.

  • Perjantai 8.11. Strength

    Front squat 1RM