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

  • Thursday - STRENGTH 1 - WK 4 Workout

    MVMT PREP
    LAX TFL & Glute Med
    Side lying T-spine Opener X4/
    SL Dynamic Tactical Frog
    Scorpion reach X 4/
    Beast Reach X 4
    Frog jumps X 8
    Scap PU X 10
    Push Up X 5
    10mins

    SKILL - SUMO
    BW or LIGHT KB Cossack SQ X 10/

    focus is to remain as Up right as possible, while maintaining trunk stability, shoulder stability and IAP X 10 reps
    4 mins

    STRENGTH 1
    BB SUMO SQ - 6, 8, 10, 10 SET 10 RM
    Sumo DEADSTOP ALT DBL KB row - 6/, 8/, 10/, 10/ SET 10 RM
    Paloff Press 4 X 8/

    3:30 X 4

    17 mins

    FIVE BY FIVE

    3 circuits.
    You will need : 1 HVY KB (swings, GOB SQ, DL) 2 LIGHT KB (dbl KB swing, SA snatch/clean/high pull)
    5 X 40s ON : 20s "OFF"
    OFF is either Halo with KB or Around The World with KB
    * don't drop that "ball!"

    Circuit 1 - STRENGTH (5mins)
    A) GOB SQ
    B) KB Rev Tactical Lunge
    C) KB OH press
    D) SL DL L
    E) SL DL R

    1 min off

    Circuit 2 - SKILL (5mins)
    A) SA swing R
    B) SA swing L
    C) SA snatch R (pregress to high pull)
    D) SA snatch L (pregress to high pull)
    E) ALT SA swing/snatch/clean

    1 min off

    Circuit 3 - Endurance (5mins)
    A) HVY Single KB Swing
    B) DBL KB swing
    c) HVY Single KB Swing
    D) DBL KB Swing
    E) HVY Single KB Swing

    19mins (1 min BUFFER)

  • Morning Intervals Workout

    4 Rounds, new every 4th minute
    15/10 Cal. Assault Bike + 200m Run

    Rest 2min

    4 Rounds, new every 4th minute
    30m Sled Push 80/60kg + 200m Run

  • 16.8.2017 Workout

    Niskantakaa tempaus leveydellä työntö.
    6x3@helpot raudat

  • 16.8.2017 Workout

    Nousu päivän parhaaseen.
    Rive + 2 x etukyykky + jerk

  • Tekniikka: Köysikiipeily ja työntö saksaamalla Workout

    Köysikiipeily jalkalukko

    Työntö saksaamalla räkistä

  • Rowing wod - Pacing&Engine / Session 6 Workout

    Interval 1 – 12 mins

    5:00 at rate 20

    4:00 at rate 22

    3:00 at rate 24

    Performed as a 12 minute continuous interval

    3-6mins active rest
     
    Interval 2 – 8 mins

    3:00 at rate 22

    2:00 at rate 24

    2:00 at rate 26

    1:00 at rate 28

    Performed as a continuous 8 minute interval

    3-6mins active rest 

    Interval 3 – 8 mins
    2:00 at rate 22

    2:00 at rate 24

    2:00 at rate 26

    2:00 at rate 28

    Performed as one continuous 8 minute intervals

  • Deadlift Strength

    Deadlift
    10-8-6-4-2
    Can not drop bar during sets
    Rest as needed between sets

  • NBT DL 3RM + 4x3 @75% Strength

    Find 3rm DL in 15minutes
    then

    Every 2minutes for 8minutes (4sets)
    Speed deadlift x3 @75%

  • Keskiviikko 2.8 Strength

    Wendler 531 bench press week 1

  • 7min AMRAP Workout

    20 DU
    7+7 One arm KB OHS 24/16kg
    10 T2B