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

  • Open 20.5 Workout

    For time:
    (partitioned any way)

    40 Ring muscle-ups
    80-cal. row
    120 wall-ball shots (20/14lbs)

    Time cap: 20 minutes

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    3x15-25 GHD Sit-Up

    RPE 3 to 3+

    Rest as needed between sets

  • 1.Tempo Deadlift Strength

    5 Sets of 1 Tempo:
    6 Seconds Up, 6 Seconds Down

    Build to a moderate, and not to exceed 55%. Rest as needed between sets.

  • Power Snatch Workout

    On the Minute x 12:
    3 Power Snatches

  • 2.11.2019 Workout

    5 RDS

    4 Bar Muscle upa
    12 Toes to Bar
    20 m one arm walking lunge KB 32/24kg (Front rack)
    30/25 Cal. Row

    TC 30

  • "Tri Sprint Intervals V2" Workout

    4 Rounds:
    AMRAP 4:
    15 Shuttle Runs (10 Meters)
    30/20 Calorie Row/ Assault Bike
    Max Burpees

    Rest 4 Minutes Between Rounds

  • Shoulder Press 8 rep Strength

    5 x 8 rep increasing weight. starting at 65%

    Focus on tight movement, Squeeze your butt, squeeze the bar, and avoid arching. YELLOW and ORANGE can build weight as proficiency allows. BLUE and PURPLE+ should push to end at a heavy weight. With any strength movement, the early levels are really focused on familiarity, getting reps, and staying safe. The ability to produce tension is a skill, and comes with time and repetitions.

    We want as straight a bar path as possible, and that goes for all barbell movements. The reason for that is pretty obvious, but any horizontal movement wastes energy, and can also decrease leverage (a bad thing). With the press specifically, because the head is in the way, it can be a little more tricky. To avoid catching one on the chin, move your chin back, away, from the bar when initiating the press, then as you are locking out the bar push your head back through to finish the press and get into a stable overhead position.

  • Lauantai 26.10. Workout

    Open 20.3
    Diane, 21-15-9 reps of:
    Deadlifts, 102,5/70kg
    Handstand push-ups
    Then, 21-15-9 reps of:
    Deadlifts, 145/95kg
    50-ft. handstand walk after each set

    9 min time cap

  • Plyometrics & Jumping exercises Workout

    Different kind of plyos and jumps. Practise Wallball 2for1.

    5-6 reps each:
    - Seated box jump
    - Depth jump
    - Over the plates and knees to chest
    - Kneeling jump / kneeling box jump

    Rest as needed btw movements. FULL RECOVERY!!!

    Finisher:
    2 x 1min with 5s hold (12 switches) / 1:2 work:rest ratio
    - Russian speed lunges

  • Handstand Pushup Strength

    B1 HSPU 2x10, 2 RIR
    No Rest