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

  • Back Squat Strength

    500m row
    3x
    7 bulgarian squat jump e/s
    4 plate dead bug e/s
    7 Ring row, 2 s. hold at the top

    5x4 @85% of 3rm, 2 min rest b/w

  • Recovery Workout

    50 min
    9-12-15-18-21-24-27-...ascending cal
    Alternate between Bike/Ski easy pace

    After each set of bike
    10 high box step up
    10 lat pull down w/stick
    10 DB windmill (5/5)

    After each set of ski
    30 heel touches
    30 sec blanck w/shoulder tap
    30 KB side bend (15/15)

  • Barbell complex AMRAP Workout

    All TnG

    AMRAP6 @50
    3 DL
    3 Hang power clean
    3 Frontsquat
    - 4 min rest
    AMRAP6 @60
    2 DL
    2 Hang power clean
    2 Frontsquat
    - 4 min rest -
    AMRAP6 @70
    1 DL
    1 Hang power clean
    1 Frontsquat

  • Maisan taitotunti Workout

    Harjoittele

    • potku käsilläseisontaan seinälle
    • potku käsilläseisontaan seinälle ja jalkojen irroitus
    • tasapainoilu käsilläseisonnassa parin kanssa
    • painon siirto käsilläseisonnassa seinää vasten
    • olkapääkosketukset käsilläseisonnassa seinää vasten
    • käsilläseisontakävely seinää vasten
    • käsilläseisontakävely maassa

    EMOM12
    1. 20s käsilläseisonta
    2. 15-20 kuppikeinunta
    3. 5-10m käsilläseisontakävely / 4 seinäkävelyä
    4. 12 vauhtipunnerrusta käsipainoilla

  • Saturday WOD Workout

    2 sets
    15/12 Calorie Air Bike
    15 Wall balls (20/14)
    16 Dumbbell Snatches @12.5-15/20-22.5kg
    15/12 Calories Air Bike
    15 Wall balls (20/14)
    12 Dumbbell Snatches @15-17.5/25-27.5kg
    15/12 Calorie Air Bike
    15 Wall balls (20/14)
    8 Dumbbell Snatches @20-22.5/30-32.5kg
    Rest 5 min bwn sets

    Score is total time of both sets.
    Keep bike moderate pace to get wall balls and db snatches done pretty much "unbroken" sets and steady fast pace.
    You can go "under dumbbell a bit" when its get heavier, it might be better than doing muscle snatch.

  • Push Jerk Strength

    3 min DU practice
    3x
    10 band face pulls
    5 kneeling KB press e/s
    5 Kb snatch e/s
    10m Oh carry e/s

    5x every 90s.

    3 push jerk 80% of 1 RM

  • WOD Workout

    EMOM x 16:00

    Minute 1: 10 Strict Chin-ups
    Minute 2: 10/arm SA KB Push Press
    Minute 3: 10/arm KB Gorilla Rows
    Minute 4: 200 Meter Run / Row or Ski

  • Conditioning Workout

    5 Rounds:
    500/400m Row
    400m Run
    10/10 KB Hang Clean + Push Press
    800m Run
    80 DU
    10/10 KB Hang Snatches
    2:00 Rest
    - Athlete choice on loading. Keep it unbroken and not too heavy.

  • Back squat Strength

    5x4

    • Build to a heavy set.

  • Wednesday Metcon Workout

    Workout
    8 rounds
    200m run
    1 legless rope climb or 2 normal rope climbs
    Rest 5 minutes
    8 rounds
    200m run
    2 ring muscle ups / 3 strict c2b or Pull up + 3 strict ring dips

    goal is to run moderate pace and hit straight to gymnastic
    movement after run, so lets try to stay on the move all time.
    on normal rope climbs, rest 10-20 sec bwn climbs.
    time target sub 10 minutes , cap 12 min.
    Score is total time.