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

  • Ke 9.1.2019 Penkki Strength

    Karhukävely 6 kierrosta (3 etuperin / 3 takaperin)
    Penkki 2x10x67%
    Kapea Penkki 1xmax toistot (vähennä noin 10kg normipenkin painosta)
    Vipari-combo 5 kierrosta
    Kahvakuulatempaus 3x8-15 / käsi
    Fillarivatsat 3-5 sarjaa

  • Ma 7.1.2019 Kyykky Strength

    Mittarimato 6 kierrosta (3 etuperin / 3 takaperin)
    Kyykky 2x10x67%
    Kyykky 50%x3min
    Hyvää Huomenta 5x6-10 (kyykkyleveys)
    Tasapainolankut 4x20 (polvi/kyynärpää-kosketus)

  • Front squat % Workout

    Lav 6 runder af front squat hvor du stiger med 10 % af din max squat hver runde.
    5 af 30 %
    5 af 40 %
    3 af 50 %
    3 af 60 %
    3 af 70 %
    1+ af 80 %
    reps to beat = 10
    (sidste runde (1+) skal du tage så mange reps du kan op til 10)
    Score er vægten på de 80 %

  • Conditioning 06-01-2019 Workout

    KB Complex of x AMRAP 20:00

    8 Reps each of:
    Single Arm Russian Swing right/left
    Single Arm Front Squat right/left
    Deadstop Row (chainsaw row) right/left
    Goblet Reverse Lunge right/left
    Single Arm Push Press right/left
    Sumo Deadlift High Pull

    • Rx: @24/16kg
    • Goal is to try and do 6 exercises unbroken. Rest as needed between sets to try and get it done like that.

  • Strength 06-01-2019 Workout

    4-5 Rounds rotating with 1-3 partners
    30s Heavy Sled push
    30s Asymmetrical Carry

  • Morning Intervals Workout

    5x
    New Interval every 6th minute

    500/400m Row
    10 Burpee
    3-5 Bag over Shoulder

  • Friday strength Strength

    Snatch balance 5x3

  • 6x3 Squat snatches Strength

    • Build to heavy.
    • You need to complete the 3 lifts in 45s.
    • Rest 3min btw sets

  • Extra Credit 03-01-2019 Workout

    Double Leg Prone Banded Leg Curls: 3 x 30-40. Rest 60s.

  • 1/3/19 Workout

    Warm up(0:00-10:00)
    Rowling x5
    Penalty=turkish get up
    then
    :30 sec knuckle drags
    :30 sec down dog w/foot pedal

    :30 sec alt single leg deadlift
    :30 sec active dive bomber

    Mobility(10:00-15:00)
    Child's pose-1:00 min
    Double ankle stretch-1:00 min per

    Pointers(15:00-20:00)
    Row-quick handle return, 11oclock finish
    Burpees-full r.o.m, open hips, chest touch
    Double unders-wrist close, turn with wrist, controlled bound

    Prep:
    10 low singles
    10 big hop singles
    10 dbl taps
    10 du's or attempts

    Metcon(23)
    6 Rounds for Total Reps in 23 minutes

    “The Ghost”

    1:00 Calorie Row, Bike or Jing

    1:00 Burpees

    1:00 Double Unders

    1:00 Rest

    Opt(12)
    back or box Squat 5x3
    3x6 reverse fly ss w/hammer curl
    Gym goat
    5x5 back extensions

    Finisher
    30 w-raise
    30 band pull aparts
    :30 sec v sit
    100 flutters
    1:00 min quad stretch per