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, 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

  • 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)