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

  • Aerobic work + gymnastics + strength Strength

    AM: 60 min
    1.PK
    A. 2 x 5000m Row
    - Stroke rate changes →
    2 rounds of: 1250m @ 20 SPM, 1250m @ 24 SPM
    - Rest 3 min between efforts-
    1) 24.18, 2.25.8/500 m, 134/145
    2) 24.30, 2.27.0/500 m 140/152

    PM: 120 min
    Warm up for 20 min
    1.Yoke carry
    A. 20 min to find a heavy but stable 20 m weight
    40 60 80 100 kg

    2.Gymnastics
    A. HSW practice for 15 min
    - 18 m.

    B. Butterfly CTB practice for 25 min
    - Box 2 x 10 + 2 x 8
    - Kip swing + CTB - 5 x 3

    C. Butterfly pull up priming
    - 40 reps

    D. Every minute on the minute for 20 minutes:
    1) 12 Cal Assault bike
    2) Butterfly pull ups (RiR 3) - 8 8 8 8 8
    3) 10 cal Assault runner
    4) Handstand push ups (RiR 3) - 9 9 9 9 9

    3.Accessory
    A. 3 sets:
    10 Hips down push ups
    10+10 s Active + Passive hang
    5+5/leg Supine Hip CARs

  • 8x6 Back squat Strength

    • 8 Heavy sets
    • 3-5min Rest btw

  • 14.3.2019 Sali, kevyt viikko Workout

    Eilinen/huolto

  • 13.3 C&J, PFS ja selkä Workout

    5x1 @60kg Clean & split jerk
    5x2 @100kg Pause front squat
    12,11,11 @50kg Pendalay soutu

  • 3*8min of FUN Workout

    00.00-08.00
    30-20-10cal & reps
    Row
    KBS 24kg

    08.00-16.00
    20-15-10cal ski
    30-20-10 wallball

    16.00-24.00
    30-20-10cal & reps
    C2 bike
    DB snatch 22.5/17.5kg

    Each set for time, goal is to rest ~2min each round!

  • GHD workout Workout

    100 x GHD for quality

  • Kipping HSPU every 30s. Workout

    Start at 1 every 30s. When you will get hspu:s easier do 2 at every 30s. Etc.

  • 10 min DU training Workout

    Double-under training 10min

  • Ooo jezz Workout

    For Time;

    3 Rounds of
    10 Squat snatch 40kg
    10 Bar over Burpees
    20 Pull Ups
    Then:
    3 Rounds of
    8 Squat Snatch 50kg
    10 Bar over Burpees
    10 C2B
    Then:
    3 Rounds of:
    6 Squat snatch 60kg
    10 Bar over Burpees
    5 Bar MU

    30 Min Time Cap! Change the weights yourself

  • CF Rush Workout

    3*
    50* SU
    10* Plate Air Sqt
    10* Push Ups
    10* Kip + 5* Pull Ups

    3* Start at every 8'
    3*
    15* UB WB
    5/3* BMU

    20* TGU - Light weight

    3*
    20* RKBS 32/20kg
    10/10 Windmill - moderate weight