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

  • Gymnastics + conditioning Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 22x1
    - MU+HTR 3x1
    - MU 1x2
    - MU x27

    2.SHSPU
    - Not done

    3.Metcon
    3-4 rounds, faster each round:
    300 m Air runner
    20 DB Box step ups - 1x15 kg
    12 Pull ups
    - Rest 90 s. between sets
    - Times: 3.46, 3.31, 3.24, 3.15

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 45 min
    Upper body strength x 1
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 45 min
    Avg. 2700 kcal/day

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 7
    Week 2/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 75 min
    Upper body strength -
    Squat - 2410 kg

    Gymnastics
    MU - 55
    BMU -
    BFLY - 30
    BCTB - 45
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 55 min
    Avg. 2730 kcal/day

  • Hard routine Strength

    130 min
    Warm up for 20 min

    1.Gymnastics
    Every 90 s. x 10:
    Strict muscle up x 1

    2.Deadlift
    - 5x3 @ RPE 9

    3.Metcon
    A. AMRAP10:
    8 Squat cleans 60/40 > 35 kg
    200 m Row
    Reps: 5 rounds + 4 clean

    Rest to full recovery

    B.For time:
    21-15-9
    DB shoulder to overhead - 13.6 kg
    Box jumps 20"
    Time: 3.29

  • Snatch pull w/ 2 stops Strength

    Snatch pull with 2 stops below and above knee

    80% 2X2
    90% 3X2

  • Snatch + hang snatch 50-80% Strength

    Tempaus ja päälle riipusta polven päältä

    50% 2 X 2+2
    60% 1+2
    65% 1+2
    70% 2 X 1+1
    75% 2 X 1+1
    80% 3 X 1+1

  • Endurance WOD Workout

    A. In five minutes
    800 m run or 65/50 cal row

    B. 5 min amrap
    30 double unders
    15 KB swings
    8 burpee pull ups
    Rest 90 s between intervals. Alternate A/B for a total of 6 intervals.

  • 30.7.2020 Home Workout Workout

    AMRAP´S

    AMRAP 2 Burpees
    AMRAP 2 Pull Ups
    AMRAP 2 Air Squats
    AMRAP 3 DeadBugs
    AMRAP 3 Squat Jumps
    AMRAP 3 Sit Ups

  • 7/24/20 Workout

    Warm up(10)
    10 jing jangs
    10 plyo
    10 heel grab
    10 knuckle draggers
    10 knee grab
    10 mountain climbers
    10 heels to rear
    10 jing jangs

    GRT(25)
    6 giant sets
    8 curl to press(2-2 tempo)
    8 tricep kickbacks
    8 bent over row
    8 straight leg deadlift
    8 plyo's for height
    16 tucks

    Finisher
    100 crunches
    1:00 samson stretch

  • Otm 25 Workout

    10x pull up
    10x push up
    10x T2B
    10x Thruster
    1min rest