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

  • Metcon Workout

    For Time:
    One-Arm KB Swing Snatch Dx (32/24Kg) 21 reps
    One-Arm KB Swing Snatch Sx (32/24Kg) 21 reps
    GHD Sit Ups 21 reps
    One-Arm KB Swing Snatch Dx 15 reps
    One-Arm KB Swing Snatch Sx 15 reps
    GHD Sit Ups 15 reps
    One-Arm KB Swing Snatch Dx 9 reps
    One-Arm KB Swing Snatch Sx 9 reps
    GHD Sit Ups 9 reps

  • ENDURANCE VKO 11 Workout

    8 x 3min on/1min off
    a. 20/15 cal assault bike + 10 t2b + rest of time farmers walk
    b. 20/15 cal assault bike +10 t2b + rest of time front rack carry
    (skaalaa cal määrää, jos ei jää 60sec aikaa kantoihin)
    -Farmari ja front rack carry erikokoiset painot
    - Farmarin voi tehdä kb,/ db, / kahvoilla
    - Front rack carry 2x kahvakuulat
    - porrastuslähdöt niin, että pyörät riittää. Voi skaalata sotuun tai hiihtoon mikäli koneet loppuu.

  • L-hang flutter kicks Workout

    For time:
    Accumulate 50 L-hang flutter kicks. (2=1)

  • Conditioning Workout

    3-4 rds:

    • 30s: Row or AirRunner
    • 30s: DB snatch 50/35 lbs (alternate)
    • 30s: box over jump 24/20´ ( touch top of box)

    90s: REST

    The goal is to go with high power output. Your pace and movement speed can deviate, but you should not crash. Damper on rower M:10-8 F: 8-6

  • 12.3.2019 Strength

    Front Squat

    4x3@75-85%

  • 12.3.2019 Deload Cycle Workout

    3 RDS:
    30 Double-Unders
    30/24 Calorie Row
    30 Double-Unders
    20 Dumbbell Power Snatches 22,5/15kg
    30 Double-Unders
    10 Burpee Box Jump Overs 24"/20"

  • Endurance WOD Workout

    Every 8 minutes, for 40 minutes (5 sets) for consistency:
    20/15 Calories of rowing or skiing
    15 med ball thrusters
    30 Double-Unders
    15 v-ups
    20/15 Calories of rowing or skiing

  • Extra Credit 05-03-2019 Workout

    Banded Row from Plank: 4 x 8-12 ea. Rest 30s.

  • Optional accessory Workout

    GYMNASTIC CONDITIONING

    3-4 rounds, rest as needed

    1) 10 V-Up + 10 Hollow Rock + 10sec Hollow Hold
    2) 10 Box Jump 75/60cm
    3) 60sec Active/Passive Hang

    RPE 3-4
    Scale the reps if needed.

  • Extra Credit 02-03-2019 Workout

    Dirty 30s: 3 x 10-10-10. Rest 60s.