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

  • Rest day Workout

    50 min massage

  • Gymnastics + strength Strength

    150 min
    Warm up for 15 min

    1.HSW
    - 12 m

    2.BCTB
    - Drills
    - Bfly x 40
    -BCTB x 35

    3.Front squat
    A. H3

    B. 3x3 @ 90 % of H3

    4.DL
    - 3x10x80 kg

    5.Strength accessory
    A. SHSPU
    - Feet on box 24"
    - 7 7 6 6

    B. Strict pull ups
    - 3x10

    C. 3 sets:
    8 shoulder press - 29 kg
    8/s sa. DB row - 35 lbs
    25 hollow rock

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 5 min
    1.Rowing intervals
    5 x 6 min on:2 min off @ 155-165 W
    - Pace: 2.09, 2.08, 2.08, 2.07, 2.06, avg. 2.08/500 m
    - Watts: 160, 165, 165, 167, 174, avg. 166
    HR 159/180
    Cool down for 5 min

    PM: 120 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 6x1 + 11x2
    - MU x28

    2.BCTB
    - Drills
    - BFLY x20
    - BCTB x20 (singles)

    3.Weightlifting
    A.Power snatch + hang snatch
    Go every 90 s. x 10

  • Nanorosso 04.03.2020 Workout

    For time in team da 2
    10 bar mu
    500 m run
    40 ttb
    40 squat ( double kb 20 kg )
    500 m run
    40 pull up
    40 push press
    500 m run
    40 ctb
    40 thrusters
    500 m run
    10 bar mu

  • Gymnastics Workout

    ring függő mérlegek

    10' Melegítés: classic gymnastic +core
    2*10 front bend
    2*10 side bend

    5' 2*2*10 fekvésbe db emelés
    2*2*10 fekvésbe bend emelés

    SKILL 15 '
    WOD: time cap: 10'
    10" hollow 10" arch 10" front plank 10" side 10" other side 10 Sec rest

  • Active Recovery Workout

    4 Rounds
    DB Bench x10 (50lbs)
    12 weighted step-ups (50lbs)
    4 box muscle-ups
    6-8 power cleans (125lbs)

  • Gymnastic Metcon Workout

    100/75 m for time of:
    Handstand Walk

  • Weightlifting strength Strength

    • 16 Min E2MOM of:
    Ogni 2:00 x 8 sets:
    1st, 2nd & 3rd Min
    BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
    65-70% 1RM
    4th, 5th & 6th Min
    BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
    70-75% 1RM
    7th, & 8th Min
    BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
    75-80% 1RM

  • Aikaa vastaan: soutu - BikeErg / SkiErg - BikeErg w/ D-ball Workout

    Aikaa vastaan:

    • 500m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 50cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 400m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 40cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg
    • 300m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 30cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 200m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 20cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 100m soutu
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 10cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 100m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 10cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 200m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 20cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 300m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 30cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 400m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 40cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 500m SkiErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)
    • 50cal BikeErg
    • 6 D-ball over the shoulder (N 40kg / M 60kg)

  • Pullups + Pushups + clean and jerks Workout

    15 min amrap

    Score is total amount of reps