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

  • 8 min + 8 min töitä 4 min lepoa Workout

    8min
    sisäänosto 400-800m juoksu (4-5min)
    loppuaika
    20-30 tuplanaruhyppy
    15 thruster 35/25kg

    4min lepo

    8min
    sisäänosto 400-800m juoksu (4-5min)
    loppuaika
    20-30 tuplanaruhyppy
    15 valakyykky 35/25kg

    Valitse mieluummin kevyt paino tankoon, jotta pystyt pitämään intensiteetin korkeana

  • Pressing Strenght Workout

    For Time:
    100 DB Bench Presses 2x20/15kg
    - Every break complete:
    15 Banded Tricep Extensions
    15/12cal Row
    10 Parallette or Ring Push-ups (feet elevated)

    Rest as needed btw sets. No less than 15 reps per set on the bench.
    When you reach 100, finish the round. Workout ends with push-ups.

    TC 30min

  • Shoulder Press Strength

    Shoulder Press for load:
    10-8-6-4-6-8-10
    - Rest 1:00 btw sets
    - Start @55% of 1RM and add weight each set.
    - Try to make the second set of the same reps heavier than the first.

  • Strength Workout

    A) Sumo Deadlift against a band
    1RM in 8 sets. Rest 2:00-3:00

    B) Front Rack Reverse Lunge
    4 x 6-8 rep/leg. Rest 90s.

    C) Toes to Bar
    2 set for max reps. Rest 2:00
    - 2 scores; 1st and 2nd set.
    - Scale: Kipping Leg Raises, Strict Knee Raises

  • Nancy Workout

    For time
    5 rounds:
    400m Run
    15 OHS (42.5/30kg)

    (Time cap: 17min.)

  • HS Work Workout

    2 Sets of:
    4 x 20sec ON / 40sec OFF
    Rest 2:00 btw sets

  • Panic Breathing Workout

    Partner Workout

    500 Meter Row
    Double KB Front Rack Hold @24/16kg

    400 Meter Row
    Double KB Front Rack Hold

    300 Meter Row
    Double KB Front Rack Hold

    200 Meter Row
    Double KB Front Rack Hold

    100 Meter Row
    Double KB Front Rack Hold

    Flow: Partner 1 does 500m row while partner 2 holds. Then change places without putting KBs to floor. Then change again for the 400m row and so on.

    • Goal: Challenging effort. 10 Burpee penalty for both partners if the KBs touch the ground to be performed at the end of the round.
    • Rx+: Same Rx on Ski Erg

  • Strength Workout

    A1) Close Grip Floor Press
    4 x 6-8. Rest 45s.
    – 4 moderate/heavy sets of 6-8
    – slightly heavier than last week

    A2) Ring Rows
    4 x 10-12. Rest 45s.
    – slight pause at top of each rep
    – add 8-10 reps to last weeks total volume

  • Kohti Cooperia 1 (OT) Workout

    5x 400m

    -3-5min palautus
    -Kirjaa ylös hitain aika

  • AMRAP 10min. Workout

    15/12 Calorie Row, 3 Power Cleans
    15/12 Calorie Row, 6 Power Cleans
    15/12 Calorie Row, 9 Power Cleans
    15/12 Calorie Row, 12 Power Cleans
    15/12 Calorie Row, 15 Power Cleans
    ...
    Add 3 Power Cleans per Round

    Rx: 60 / 40 kg