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

  • SECRET TRAINING RINGS SQUATS VOL 4 Strength

    Back Squat 5x5x75%

  • Conditioning Workout

    4x 3 min AMRAP, rest 2 min b/w

    12 alt. pistol
    6 butter fly PU
    6-10m HS walk
    - start the next am rap where you left off
    - pistols can be done on the ball or the other foot behind the working legs ankle
    - PU, use light band to do technical good kips, face over bar every rep
    - HS walk can be done to the wall attempts (4) or walk belly to wall side ways

  • HS walk accessory 3. Workout

    500m row
    10 scap push up
    10 banded dead bug
    20 band pull appart

    Alternating Tabata Hollow I Arch Holds (8 x 20:10)
    Accumulate 70 shoulder taps

    then
    Slow eccentric + kipping concentric HSPU
    6 sets of 3
    - Rest as needed
    - do into deficit if can

  • Saturday Metcon Workout

    21-15-9 reps for time
    Calorie Ski (women calories 18-12-6)
    Box Jump Overs @ 75/60cm
    DB snatches alt hand @12.5-15/20-22.5kg
    rest 5 min
    For time
    45/36 calories of ski erg
    30 box jump overs @75/60cm
    30 DB snatches

    Score is total time of both metcons.
    On first part goal is to keep mod/fast pace and unbroken movements.
    Focus on recovery on that 5 min cap, move around, breath.
    Start to ski mod/fast pace, its more about upper/midbody so your legs should be fine for the jumps, but remember safety so scale the height if there is any chance for hurting your shins.
    Try to go for unbroken set on that 30 reps.

  • Tuesday RUN Workout

    FOR TIME
    1 mile run
    target 6-7 minutes.
    Dont start too hot, try to go with 80-90% effort and hold pace towards end. Mentally and probably the better choise
    to do this is leaving something in the tank on first 800m and then try to increase pace towards end.

    Cool down
    5 min walk/light cardio right after

  • 18.8.2021 Workout

    Not for time:

    30 Ring MU

  • After ski Workout

    12 min AMRAP
    12 x cal ski
    12 x deadlift (rx 80 kg/ 55 kg)
    12 x kettlebell swing (32 kg/ 24 kg)

  • Deadlift 5-3-3-1-1-1 Strength

    deadlift 5-3-3-1-1-1

  • Conditioning Workout

    8 Min AMRAP
    8 OH walking lunge
    12 Lateral Burpees Over Bar
    75 Double Unders
    @52.5/35

  • Snatch complex Strength

    Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
    2 rounds 3 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    6x every 90s.

    Snatch pull
    +
    high hand power
    +
    Snatch balance

    @65%
    - focus on technique