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

  • Maanantai 15.5 Workout

    EMOM 3
    1) 18/14 cal row
    2) 15 shoulder to overhead 60/40
    3) 18/14 cal row

    If 60/40 is way too heavy, scale the weight roughly to 50% of 1RM
    This is an ALL OUT metcon.

  • Back squat Strength

    5x3 ( 87.5-90%)
    rest 3-4 min btw sets

  • Strength&Conditioning - Gymnastics test Workout

    Gymnastics test

    2min max reps, rest 3min between movements, no more!

    1) Rope Climb
    2) Strict HSPU
    3) TTB
    4) Pistol Squat
    5) DU

    Ohje: Tämä on S&C Gymnastics testi. Tarkoituksena on kustakin liikkeestä tehdä maksimitoistomäärä kahdessa minuutissa. Lepää liikkeiden välissä tasan kolme minuuttia. Älä ylitä aikarajaa. Jos skaalaat jonkin liikkeen (esim. Tiukka HSPU kippaamalla) niin kirjoita se itsellesi ylös.

  • Snatch Strength

    • Find days max 2 rm snatch ( no tng).

    • Do additional 4-6x 1 snatch with days 2rm

  • Barbell conditioning Workout

    New set every 150s

    Tng power snatch
    10-10-10-10

    Rest 5min

    Hang cluster
    10-10-10-10

    Rest 5 min

    Tng power clean
    10-10-10-10

  • 45min conditioning Workout

    In 45 minutes:

    500/450m Row
    3 HSPU (scale to KB strict press 16-12kg)
    3/2 Rope climbs 4m
    6 Front squats 85/60kg
    6 Burpees
    9 Pull-ups
    9 SDHP 43/30kg
    15 WB 9/6
    15 Box jumps 60/50cm
    21 Abmat sit-ups
    21 KBS 24/16kg

    This is a total of 5 rounds workout. You start every round with 500m row. On the 1st round after rowing, complete the reps of 3. Then back on the rower (2nd round) and after rowing, complete the reps of 3 and 6. 3rd round: rowing and reps of 3, 6 and 9. 4th and 5th with the same pattern.

    Rest of the time you got left from 45 minutes, run (skillmill) for distance. After every 400m:
    20 DU
    20 Push-ups

    Score is your running distance.

  • 170512 Workout

    TABATA OH SQUAT:
    Completar 8 rondas de 20 segundos de ejercicio por 10 segundos de descanso de:

    OH SQUAT

    Colocar como resultado la cantidad total de repeticiones acumuladas en los 8 intervalos

  • Strength&Conditioning - "KB Killer" Workout

    20min AMRAP “KB Killer”

    10m KB Overhead Walking Lunge (2x24/16kg)
    10 KB Front Squat
    10m KB Farmers Carry
    10 Burpee Box Over

    Ohje: Tee kuulaliikkeet kahdella kuulalla. OHWL voit skaalata askelkyykyksi kuulat räkkiasennossa. Valitse kuulat, joita pystyt hallitsemaan, eritoten askelkyykyissä.

  • AMRAP 9min Workout

    3,6,9,12,15....hspu
    (2 rope climb after each set of hspu)

  • 11.5.2017 Workout

    AMRAP 6
    4 rounds
    12 box over jumps
    5 power snatch 55/40kg
    remaining time Max reps Bar MU