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

  • WOD, METCON Workout

    3 Rounds for time: Tc 14'min

    Treenaaja __________________________________ Kuntoilija

    200m Run ________________________________ 100m Run or 600m Bike
    30 Double unders _________________________ 90 Single unders
    20 Anchored Feet DB Weighted Sit Up ____ 20 Anchored Feet Dumbbell Sit Up
    10 Chest to bars ___________________________ 10 Pull-ups / Jumping

  • WOD, warm up Workout

    WU: 10´min

    45"s Ski / Run

    2 Snatch grip DL
    2 Hang power snatch
    2 OHS

    Increasing weight each set and variate "Ergo"

    5'min to: Mobility and set the bars

  • WOD, Metcon Workout

    "Annie got balls" 12'min Tc

    Treenaaja ___________________________________ Kuntoilija

    10-20-30-40-50 Double-unders _____________ 30-60-90-120-150 Single-unders
    10-20-30-40-50 Abmat sit-ups ______________ 10-15-20-25-30 Abmat sit-ups
    5 Heavy ball Shots 30/20lbs (each set) ______ 5 Heavy ball Shots HAP (each set)

  • WOD, Strength / Technique Strength

    Every 2'min for 5 sets:

    5 Dual KB Clean
    3 Press/Jerk HAP

    Then...

    100 KBS unbroken 24/16kg (Tc 5'min)
    Every break = 3 Wall walks

  • WOD, Metcon Workout

    1 Round for time in pairs share reps: tc 18' min

    Treenaaja _______________________________ Kuntoilija

    2000m Ski sharing every 250m _________ 1600m Ski sharing every 200m
    40 Pull-ups ______________________________ 40 Jumping Pull-ups
    40 Box jump overs 24"/20" _____________ 20+20 Box step overs
    40 Push-ups _____________________________ 20+20 Push-ups / Knees
    40 V-ups _________________________________ 40 Tuck-ups
    40 Target Burpees _______________________ 40 Burpees

  • WOD, warm up Workout

    Wu: 10'min

    5 Cal ski
    10 Push-ups
    10 Hollow rocks
    10 Arch rocks

    5 Dl
    5 Hang cleans pulls
    5 Muscle cleans
    5 Front squats

  • WOD, Metcon Workout

    Open 14.4 AMRAP 18'min (Modified for pairs)

    Complete as many rounds and repetitions as possible in pairs sharing the reps.

    Treenaaja ______________________________ Kuntoilija

    60 Cal row ______________________________ 50 Cal row
    50 T2B __________________________________ 40 K2E
    40 Wall-ball shots 20/14lbs _____________ 30 Wall-ball shots
    30 Cleans 61/43kg ______________________ 20 cleans, 45/30kg
    20 Bar muscle-ups ______________________ 20 C2B

  • WOD, warm up Workout

    WU: 12'min

    30"s Ski
    10m Bear crawl
    10 Scap push up
    10 Ring rows
    10 KBS
    20 Alternating scorpion kicks
    30"s Bike

  • WOD, Strength / Technique Workout

    8'min Practice: Legless Rope climb / Rope climb

    8'min: To set weight at Bench press

    EMOM 16'min

    A) 10 DB bench press HAP

    B) 1 Legless rope climb / 1 Rope climb or Modified

    C) 30"s Ski @moderate pace

    D) Rest

  • WOD, Metcon Workout

    2 Round 3'min AMRAP and 2'min rest between (Total time 28'min)

    Treenaaja __________________________ Kuntoilija

    A) ___________________________________ A)
    12/10 Cal Bike ______________________ 12/10 Cal Bike
    10 Heavy Slam balls 40/30lbs _______ 10 Slam balls HAP

    Rest

    B) ___________________________________ B)
    10 Push presses 50/35kg ___________ 10 Push presses HAP
    10 Burpees jump over barbell ______ 10 Burpees step overs barbell

    Rest

    C) ___________________________________ C)
    12/10 Cal Run _______________________ 12/10 Cal Run
    10 Dual DB Box step overs HAP _____ 10 Dual DB Box step overs HAP

    Rest Rest