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

  • 5.3 Thursday Workout

    8 rounds

    3 Stright presses
    3 Pull ups/ Weighted pull ups/ Rubber band pull ups

    90sec rest between rounds

    5 rounds

    15/12 cal Bike/Row
    8 Floor presses

    2min rest between rounds

    Core

  • Takomo Build It #75 Workout

    8-9-10-9-8

    Single arm DB/KB row/ side
    Single leg Romanian DL w barbell
    Lying DB/KB triceps
    Barbell bicep curls

    After each round 15 reps band pull through

    Midline 4 sets
    weighted plank hold 30sec

  • Push Press Wave Strength

    Push Press Wave

    3x 6-5-4

    .

    1: 4-6 reps in tank

    2: 2-4 reps in tank

    3: 1-3 reps in tank

    90s rest between the sets, 2min rest between the rounds

  • 2. Row Conditioning Workout

    2 Rounds: 25/18 calorie row
    Rest 1:00 between rounds

    2 Rounds: 15/12 calorie row
    Rest 1:00 between rounds

  • 1. Conditioning Workout

    Strict Handstand Pushups (On the 0:00)
    For time:
    50 strict handstand pushups
    *5min time cap

    Strict Pull-ups (On the 7:00)
    1 Set:
    Max unbroken strict pull-ups

    Conditioning (On the 10:00)
    "Bubbles"
    AMRAP 12:
    8 barbell facing burpees
    25 double unders

  • WOD Workout

    AMRAP 14:00
    14 DB Renegade Rows @22,5/15kg
    14 DB Thrusters @22,5/15kg
    14 DB Hang Power Snatch @22,5/15kg (7 each side)

    Goal: 75% effort meaning go slower than you think. Perform movements UB so resting longer between each movement is okay.
    Rx+: 1-4 Bar Muscle-ups each round

  • Handstand / Handstandwalk practice + HOLDS Workout

    20 MIN HANDSTAND/ HANDSTAND WALK PRACTICE

    HOLDS

    3 rounds:

    25-35s chin up hold

    15-25s Dip hold (bottom position)

    25-35s Hollow hold (alaselkä ei saa irrota maasta!)

    25-35s Active hang

  • Pe 28.2.2020 Kisa penkki/kyykky Strength

    Penkki 3x3x85%

    Kyykky 4x4x70%

    Pystypunnerrus 3x5(+)x40%
    -prosentit penkkimaksimista
    -viimeisessä sarjassa max.toistot, mutta ei fail!!

    Vap.val.vatsaa väh.100 toistoa 3-4 eri liikkeellä (eri liikkeet mitä viimeksi), esim.
    -tasapainolankut 2-3x12-20
    -vatsarutistukset 2-3x15-25
    -situps jalat suorana 2-3x15-25

  • Recovery Workout

    2:45 on/0:15 off x16 (4 rounds)
    1. Row
    2. Bike
    3. Ski
    4. Walk/jog

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-4 rounds, rest as needed:

    1) 3-10 HSPU. Strict or Kip.
    2) 10-15 Banded Face-Pull video
    3) 10-20 Single Leg V-Up video

    RPE 3+ to 4

    Tailoring Options:
    HSPU on a Box