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

  • Monday Metcon Workout

    For time
    15-12-9 reps
    DB/KB Front Squats@12-16kg's / 20-24kg's
    Calories Air bike (ladies calories 12-9-6)
    rest 1:1
    15-12-9 reps
    Calories Air bike (ladies calories 12-9-6)
    Burpee over DB/KB's
    rest 1:1
    15-12-9 reps
    Burpee over DB/KB's
    DB/KB Front Squats@12-16kg's / 20-24kg's

    Time target on each part 4-5 minutes, cap 7 minutes.
    Scale the reps for 12-9-6 to get metcons on that target time area.
    Goal on workout is to be able keep squat unbroken and bike mod/fast. Remember to keep core tight on squat and keep steady pace on burpees, push on them a bit harder that you think you can.

  • COOL DOWN Workout

    5min machines, nose breathing only

    Accumulate 3min of hanging

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    2-3 rounds, rest as needed

    1) 20-30sec L-Hang
    2) 20-30sec Ring Support
    3) 20-30sec Wall Facing Plate Step-Ups

    RPE 3 to 4

  • COOL DOWN Workout

    2 rounds:
    250m Row
    5 Vertical Jump
    30sec Passive Hang

  • COOL DOWN Workout

    5min Row/IAirbike with nose breathing only

    5-10 Down Dog to Cobra video

  • WARM-UP Workout

    3 rounds:
    5+5 Single DB Up&Down
    1+1 Single Arm DB Press+Push Press+ Push Jerk +Split Jerk + Windmill
    10 Hollow Rock

    5-10 Down Dog to Cobra video + 10 Squat Jump video

  • 8 min AMRAP Workout

    CONDITIONING

    8 min AMRAP:

    5 Pull-Up / C2B
    10 Push-Up
    15 Air Squat
    20 DU

    RPE 4

    Target 7+ rounds

  • HSPU & Chin up Workout

    4 Rounds:
    Strict HSPU (4+4) V.0-1
    Rest 1min
    C2B chin up/chin up (4+4) V.0-1
    Rest 1min

    Toistojen 4+4 välissä 30s lepo. Viimeisillä sarjoilla 0-1 toistoa reserviin.
    Skaalaa HSPU:u deficittinä boksilta.

  • Conditioning Workout

    Every 5min x 3-4
    20/14 Cal Bike erg/Row (85% effort)
    8-12 Ring dip/ring push up V.0-1
    10-15 C2B Pull up/Pull up V.0-1
    5m-10m Seal walk
    RPE3-3.5

    Huom!
    Tavoite pystyä lisäämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Huomio liikkeiden toistoreservi! Jos teit viime viikolla 4 kierrosta, pyri lisämään intensiteettiä!

  • At home Program - Day 1 Workout

    Part A

    Push jerk skill:

    Practice without weight:
    the dip, dip-drive, drop, pausing recieve

    New to skill use light object e.g. a shoe
    Intermediate: 1-3 reps 3-5 sets
    Advanced: 1-5 reps 3-5 sets

    Part B

    5 min AMRAP

    5-10 push ups
    5-10 double rows (both hands grip your KB/DB)

    Part C

    20 min AMRAP

    In pairs (P1 competes a round then P2 goes)

    5 burpees (over object)
    10 air squats
    15 V sits