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

  • Whitten Workout

    Metcon (time)

    ”WHITTEN”
    5 rounds for time:
    22 KBS 32/24kg
    22 Box jumps 24”/20”
    400m run
    22 Burpees
    22 Wallball shots 20/14lb

    Timecap: 40 minutes

  • Long breather Workout

    Metcon (quality)

    With continuously running clock, 5 rounds of:
    5 min row
    5 min bike

    *Choose a light/moderate pace. Goal is to keep a good steady pace in which you can speak without losing your breath.

  • Push press, BJ, Deadlifts & DU's Workout

    Metcon (reps)

    AMRAP in 20 minutes of:
    10 Push press
    50 Double-unders
    10 Box jumps 24/20”
    50 Double-unders
    10 Deadlifts
    50 Double-unders

    M: 50kg N: 35kg

  • The Bear Strength

    Strength (load)

    “The Bear”

    Perform 5 sets of 7 sequences (complexes) of the following exercises:
    * Power Clean
    * Front Squat
    * Push Press
    * Back Squat
    * Push Press
    Rules:
    Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
    Goal is to increase loads each round to complete “The Bear” with max load.
    6:00 min send-off.
    You must power clean the bar to full standing position before squatting the weight

  • Power cleans & high box jumps Workout

    Metcon (quality)

    EMOM for 18 minutes:

    1: 3 Power cleans
    2: 6 High box jumps

    *Choose a moderate weight for the power cleans. Goal is to do the set unbroken.

    Accessory:

    3-5 sets of:
    20 Deadlifts with DB’s
    20 Lunge steps with DB’s
    Go unbroken on each set. Choose a light/moderate weight. Rest as needed

    5-8 reps total of standing long jump.

  • Back squats Strength

    Strength (load)

    Back squat 7 sets of 1.

    *Use this as an opportunity to get a lot of good heavy reps in.

  • Chipper send-off Workout

    Metcon (time)
    3 Rounds, every 10:00:
    30/24 Calories row
    20 DL 80/55kg
    20 Ring-dips
    70 Double-unders

  • Power cleans, Push-ups & Air squats Workout

    "Metcon (reps)

    5 Rounds, AMRAP each round:

    AMRAP in 3 minutes of:
    5 Power cleans 60/40kg
    10 Push-ups
    15 Air squats
    1:00 min rest between rounds"

    "Harjoituksen tarkoitus on kehittää voimakestävyyttä sekä maksimikestävyyttä.
    Tavoite on jokaisella kierroksella saada aikaan mahdollisimman monta kierrosta.

    Hyvin onnistunut harjoitus näyttäytyy siten, että pystyt pitkälti tekemään sarjat putkeen tai hyvin nopeiden ravisteluiden kera. Valitse siis liikkeiden kuormitus näiden mukaan. "

  • Deadlift (6/8) Strength

    E3MOM x6:
    reps: 5-4-3-5-4-3+

    • RIR 1-2 viimeisillä sarjoilla

    • prosentit:

      • 5 reps: 80-85%
      • 4 reps: 82-88%
      • 3 reps: 85-91%

    • EI TnG-nostoja vaan jokainen nosto "ykkösenä" --> valmistaa paremmin tulevia 1RM kohti

    • viimeinen sarja AMRAP ilman failia

  • Day 01.1 Strength

    5x3 Power Clean

    • Build up to heavy triple