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

  • Skill Work Workout

    Practice Double Unders for 10 minutes

    Then

    Practice Kipping for 10 minutes
    - Kip Swing
    - Kipping Pull-up, Kipping C2B, T2B, BMU

  • Friday Metcon 1 Workout

    EMOM 20
    odd : Row 175/200m
    even : 6-8 double db thrusters @12.5-15/20-22,5kg's

    Keep Row Mod/fast pace all time, but not all out to hit those thrusters unbroken sets.
    total meters 1750/2000m and 60-80 double db thrusters, this will add up!

  • Friday Metcon 2 Workout

    Metcon
    For Time:
    30 GHD Sit Ups / V-ups
    40 Shoulder to Overhead (42.5/30kg)
    30 GHD Sit Ups / V-ups
    40 Push Ups
    30 GHD Sit Ups / V-ups
    rest 5 minutes
    40 shoulder to Overhead (42.5/30kg)
    30 GHD Sit Ups / V-ups
    40 Push Ups

    Second metcon for the day, before deload is midline madness, stamina and also pressing endurance/shoulder burn after thrusters.
    Be smart with barbell and push ups, you might go for 4-6 sets with barbell and push ups even more.

  • 120821 Torstai Workout

    Aerobic conditioning
    6 rounds (1min work / 10s rest)
    1. Shuttle run
    2. 10 hollow rock + 10 arch rock
    3. KB front rack walk
    4. Reverse lunges
    5. Wall walk

  • 11.8.2021 Workout

    90 minutes, basic condition

    Cal 20-22-24-26-28-30-32-34-36....
    Echo Bike
    Ski
    Row
    (Wodilla soudetaan)

  • Wednesday Weightlifting Workout

    Weightlifting&Strenght
    Push Jerk+ Jerk
    - (2+2) x 3 @ 75-80% 1RM Jerk
    - (2+1) x 2 sets @ 85-90% 1RM Jerk.
    * Rest 60-90 secs between sets

    Clean Deadlift to Mid Thigh, pause for 2 sec + Clean + Jerk:
    - (1+1+1+1) x 2 sets @75-80% of 1rm
    - (1+1+1) x 3 sets. @85-95% of 1rm.
    Rest 2 minutes between sets

    Touch n go power cleans
    10-8-6-4-2 reps, starting light, go by feel
    * Rest 2 minutes between sets

    Clean Pull:
    - 4x4 @ 100% 1RM Clean
    - rest 60-90 seconds between sets -

  • Sandbag Carry Workout

    Accumulate 5min of:
    Sandbag Bearhug Carry 60/40kg

  • Tuesday Metcon Workout

    Metcon
    For Time
    30/24 calories of assault bike
    15 burpee box get overs @120/100cm
    10 sandbag over shoulder @70/45kg
    rest 5 min
    10 sandbag over shoulder
    15 burpee box get overs
    30/24 calories of assault bike

    time target sub 5 min, cap 7 min.
    keep air bike mod/fast , steady fast pace on burpees. Heart rate will be high, when starting sandbag over shoulders but fight for
    them and dont give up too easily. It will be easier after 5 min rest to start with sandbag movement!

  • Accessories Workout

    4 rounds of
    20 face pull +rotate into overhead press
    30s rest
    15+15 banded 1-arm plank pull through
    30s. rest
    20 plate deadbug
    30s. rest

  • Tuesday Accessory work + cool down Workout

    Accessory Work
    3-4 Sets
    30m Sandbag carrying (bear hug) @70/45kg
    rest 15-30sec
    6-12 sandbag bear hug squats @70/45kg
    rest 15-30sec
    6-12 SHSPU
    rest 2-3 min
    If sandbag is not available perform workout with 2 kettlebells @16-20kg's/24-28kg's

    Cool down
    2-3 min light cardio
    1+1 min wall pec/bicep strech
    1+1 min piriformis strech
    10+10 shoulder rolls backwards/forwards