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

  • Friday Metcon Workout

    14 min AMRAP
    7 deadlifts @70/102,5kg (or max 60% of 1rm)
    7 bar facing burpees
    28 double unders

    Deadlifts should be unbroken sets to start first few rounds then might split it in 2 sets.
    keep steady pace on bar facing burpees
    Try to relax your shoulders and gain some "recovery on double unders for those deadlifts)
    target is 7+ rounds.
    Score is total reps, 1 round is 42 reps.

  • WOD Workout

    Death by : wall ball @9/6kg + USA swing @24/16kg
    Start with 5 reps each
    1 min: 5 wall ball + 5 swings
    2. min: 6 wall ball + 6 swings
    3. min: 7+7
    4. min: 8+8
    5. min: 9+9
    6. min: 10+10
    7. min: 11+11
    .
    .
    .Goal: round of 8. (12+12)

    Extra:
    4x25 banded lat pull down
    60s rest btw sets

  • Kettlebell minimini DT with running Workout

    3 RFT
    12 Deadlift w. KBs
    9 Cleans w. KBs
    6 Push jerk w. KBs
    400m Run

  • 8 viikon juoksuohjelma Eezyspeedern(6) Workout

    2min hokihölkkä
    7min juoksu
    3min hokihölkkä
    7min juoksu
    4min hokihölkkä

    +10 min hokihölkkää

  • Strength Workout

    Superset!
    4 work sets!

    Close Grip Floor Press in Bridge x 5.
    - build in weight
    Rest 45s.
    Archer Ring Row x 6 each.
    Option: 8-12 Ring Rows
    Rest 45s.

  • 2021 J1 Snatch pull + power snatch 4X1+2, 2X1+1 Strength

    Snatch pull + power snatch 4X1+2, 2X1+1

  • Tuesday Metcon Workout

    Rowing Workout
    3 sets
    500/425m moderate pace
    400/350m easy pace
    300/250m fast pace
    400/350m easy pace
    150/125m sprint
    rest 4 min bwn sets
    total distance 3x1750m for the men and for the women 3x1500m
    Men / women goal paces
    easy : 2.00-2.10 / 2.10-2.20
    mod : 1.50-2:00 / 2.00-2.10
    fast : 1.40-1.50 / 1.50-2:00
    sprint : under your fast pace
    Score is total time of all rowings. Focus extra good to your technique on rowing, breathing right times and long pulls. first you use legs, then the back and last part hands. Breath in while coming back, hold breath first part on the pull and let air out at the end of pull.

  • Monday WOD Workout

    5 sets
    7-9 Strict HSPU
    10-12 Toes to bars
    12/15 Calories of Air Bike
    rest 2 min bwn
    Time target sub 2 min, cap 2.5 min.
    Do SHSPU that way you are able to go 10+ reps when starting this workout
    Toes to bars should be done in 1-2 sets
    Keep Mod/fast pace with the bike.
    Goal is to make your Gymnastic Strenght and Conditioning better with the intervals.
    Score is total time of all intervals.

  • Conditioning Workout

    4x 20s. each
    Gobblet squat
    KB Push press L
    KB Push press R

    Row 1K

    then 4 rounds for quality

    20m 1-arm KB OH walk
    20 KBS
    20 hollow rocks
    20m HS walk

    Row 1K

  • Conditioning Workout

    3x Every 5min w/ partner:
    400m Run
    12 T2B
    16 DB Snatches 22,5/15kg
    AMRAP Ring Dips

    Rest 5:00

    3x Every 5min w/ partner:
    400m Run
    12 Sit Ups
    8 Clean & Jerks 43/30kg
    AMRAP WB 9/6kg

    • The athletes must run together and after running, they can work at the same time. How ever, before starting max reps, both athletes must have finished the previous movements.