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 Workout

    45 min
    3 min run/1 min walk
    HR 129/154
    6.5 km
    7.11 min/km

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up + COS 20 min

    1.Ring muscle up capacity
    A. Drills

    B. Every 90 s. for as long as possible (Max 10 rounds)
    2 Ring muscle ups
    - 10 x 2
    - Rest 1 min after failed set, then

    C. Every minute for max 10 min
    1 Ring muscle up
    - 10 x 1
    - Total of 35 muscle ups

    2.Snatch
    A. Snatch technique primer:
    Snatch drop
    3x5 @ light weight

    B. Snatch
    1 RM

    C. Segmented Snatch deadlift
    3x5 @ 105-110% of B)
    - 3x5x52.5 kg

    3.Ring accessory
    A. Parallel blocks alternating bottom of dip swings and support swings 5x3+3+3+3
    - Not done

    B. 3 sets:
    Tough effort Top of Dip hold - 25 25 25 s.
    Tough effort Bottom of Dip hold - 25 25 25 s.
    - Rest 60 s. between sets

  • Metcon strength Workout

    • 3 Round not for time of:
    Weighted Push Ups 10 reps unbroken
    (Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
    Assault Bike 1:00 @ 70-80% MHR
    Weighted Ring Rows 10 reps unbroken
    (Utilizza come zavvorra una Vest oppure dei bumper sul petto)
    Assault Bike 1:00 @ 70-80% MHR

  • Henkeli 301119, kevyt viikko, treeni 2 Workout

    Treeni 2: emom day
    Otm 10
    Odd: 5-15 huspu
    Even: rest, or movement if your choice
    -rest 3-

    Emom 10
    1 power clean&push jerk +3 high box jump. Be fast with the barbell!
    -rest 3-

    5 rds
    Every 90s 10s max effort ski. Rest time easy pace

  • Henkeli 251119, kevyen viikon treeni 1 Workout

    Treeni 1: voima
    Back squat 4/4
    2x4
    1x2
    2x4

    4 rds:
    4x strict pull up (with extra weight)
    4x Bench press

    3rds
    10-15 ring row
    8-15 ghd sit ups (jos selkä ei tykkää, ota joku muu Core liike tilalle)

  • Partner Fran Workout

    21-15-9
    Thrusters 42,5/30kg
    Pull-ups

    YGIG after each round

  • Henkeli 221119, part 2 Workout

    EMOM, 3 rds (12min)
    1) 10 alternating kb snatch + ohs
    2) 12 burbee
    3) 5-15 pull ups (target long unbroken set)
    4) 20-50 du

  • Henkeli 221119, part 1 Workout

    rintalihaksen käsittely lacrosse-pallolla 1min/1min
    Optional accessory:
    Use 5-15 minutes to practise your weakness (pistols, du’s, mu’s, wallballs, hs walk etc)

    every 75 seconds for 5 rds:
    5-15 huspu (you can try strict or deficit also if want)
    -rest 3min-

    every 2 minutes for 4 rds
    1-3 excentric huspu, 4 seconds down (you can try decifict if want
    -rest 3 min-

    every 2 minutes for 3 rds
    wall climb + 20s hs hold OR 8-20 shoulder taps

  • Lördag 30/11 2019 Workout

    E2M for 16min
    Tempo Front Squat x 4 reps @ 31X1
    Build over the course of the 8 sets. Hit a heavy weight at the sixth set and repat that weight for sets seven and eight.
    +
    3rft
    20 singel arm DB thrusters(10/each arm)
    10 Strict Pull-Ups

  • 30112019 metcon Workout

    21-15-9
    Goblet squats 24 kg
    Pull-ups