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

  • 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.

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    30 pohjenousu
    30 vuorikiipeilijä
    30 sammakkopumppaus

    Ei aikaraja

  • Home WOD 03-04-2021 Workout

    A) NOTES
    - Metcon: Our conditioning work today is an alternating AMRAP of dynamic movement and a corresponding static hold of for the same muscle group.
    - Equipment: Medium weight, jump rope.

    B) WARMUP
    3 Rounds of:
    3 Shin Box + Forward Fold each
    6 Overhead Goodmornings
    9 Bodyweight Reverse Lunges each
    12 Scapular Push-ups
    Then: 30 Jumping Jacks, 30s High Knees

    C) "DR. EVIL"
    AMRAP 30
    10 Burpees
    30s RKC Plank
    20 Goblet Reverse Lunges total
    30s Wall Sit
    30 Double Unders
    30s Reverse Plank

    – Goal: Try to lower your heart rate on the static holds.

    D) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here.

    NO EQUIPMENT OPTION

    As above. Replace double unders with 20 seconds running on the spot!

  • Conditioning Workout

    4 rnds, 20s. each, 10s. rest b/w
    negative handstand
    high bar pull down with a band
    Bulgaria split squat L
    Bulgaria split squat R

    2 rounds 5 reps each
    - OHS
    - Snatch drop
    - Press to OHS
    - Snatch pull under
    - Snatch Pull
    - high hang snatch
    - Snatch

    Every 3min x 8
    3 Power snatch @ 60-70%
    10 T2B
    12 DB box step over @22,5/15kg

  • Bodyweight stuff Workout

    30s. On, 30s. Off for 24min

    -Push-up
    -V-up/Tuck-up
    -Grass hoppers
    -Side over arch right
    -Mountain climbers
    -Side over arch left
    -Air squats
    -Plank

    For reps