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

    4 Rounds 40"sec ON / 20"sec OFF

    Treenaaja

    1) Row
    2) KB swings
    3) Wall walks

    Kuntoilija

    1) Row
    2) KB Swings
    3) Half way Wall walks

    Try to keep same number of reps on each station every round.

  • WOD, Strength / Technique: Workout

    Running intervals

    3 Sets of:
    5-10 Squat jumps
    300m Run

    4'min Rest Between Sets

    Then rest 4'min and:

    1 Set of Max meters running in 2'min

  • WOD, METCON Workout

    "Jumping Annie" 12'min Tc

    Treenaaja

    10-20-30-40-50 double-unders
    10-20-30-40-50 abmat sit-ups
    1-2-3-4-5 Barbell back rack squat jumps 20/15kg

    Kuntoilija

    100-80-60-40-20 Single-unders
    30-25-20-15-10 abmat sit-ups
    1-2-3-4-5 Squat jumps 20/15/10kg

  • WOD, Strength / Technique: Workout

    Durante Core: Tc 10' min

    4 Rounds for Time:
    10 Hollow Rocks
    10 V-Ups
    10 Tuck Ups
    10"sec Hollow Hold

    1’ minute rest between every set.

  • WOD, METCON Workout

    30´min Metcon In pairs (Especial day WODLIIGA)

    Treenaaja ___________________ Kuntoilija

    5 Ring dips __________________ 5 Box dips
    10"- 20"s Ring L-hold _______ 10"s Bench knee L-hold
    5 Dual KB thrusters _________ 5 + 5 One arm KB thrusters
    5 Chin-ups C2b ______________ 5 Chin-ups C2b

    Other one at Ski

  • WOD, Strength / Technique: Strength

    Weighted Chin-ups 3x5

    Then..

    1 Set of Max Reps @ RPE 4-6

  • WOD, METCON Workout

    For time ”Nasty Girls” Tc 16'min (A)

    Treenaaja __________________________ Kuntoilija

    3 Rounds For Time ________________ 3 Rounds For Time

    50 Air Squats _______________________ 50 Air Squats

    7 Ring muscle-Ups / Bar ___________ 7 Sets of: 1 Pull-up + 2 Box dips

    10 Hang Power Cleans 61/43kg ____ 10 Hang Power Cleans 50/35kg 

                                       6'min Rest then....

    " ANNIE goes Bicycle" " ANNIE goes Bicycle" Tc 16’min(B)

    50-40-30-20-10 Reps For Time _______ 50-40-30-20-10 Reps For Time

    Double-Unders _____________________ Single unders x2
    Sit-Ups (AMSU) ______________________ Sit-Ups (AMSU)
    + 10/8 Cal Bike with each set of reps ___ + 10/8 Cal Bike with each set of reps

  • WOD, Strength / Technique: Strength

    4 Sets in pairs: For quality (One at work another at rest)

    5+5 Back rack side box Step-Ups (Barbell)
    20 Alternating Dual DB Renegade rows

    Then...

    30"sec Max reps of:
    Barbell back rack squat jumps 20/15kg

  • 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