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

  • Gymnastics + strength Strength

    85 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.Back squat
    4x80 %
    4x85 %
    3x87-90 %
    2x92-95 %
    5x70 %
    New set every 3 min

    3.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 sa. DB row - 20 kg
    8+8 bicep curls - 11 kg
    Rest 1 minutes between rounds

    4.Metcon
    - Not done

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 13x1
    - MU 5x2

    2.Basic conditioning
    For 40 min:
    10 min bike
    10 min row
    HR 132/145

  • Rest day Workout

    Rest day
    Massage for 60 min

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 25

    2.WL
    A. Every 90 s. x 4
    3 TNG clean
    x 75-80%
    - 52.5 55 55 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 70-75%
    - 47.5 47.5 50 50 kg

    3.Conditioning
    For time:
    27 cal Bike erg
    27 Thruster 30 kg > 25 kg
    21 cal Bike erg
    21 OHS
    15 cal Bike erg
    15 Power snatch
    12 cal Bike Erg
    12 Bar facing burpee
    Time: 11.22

    4.Core
    - Not done

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12x1
    - MU 5x2

    2.Gymnastics capacity
    At 00:00 start:
    A. 3 rounds for time:
    21 Chest to bar > 12 TTB
    15 Deadlift 70/50 kg
    9 Box jump overs 24"
    TIme cap: 7 min
    Time: 5.23

    At 10:00 start:
    B. 3 rounds for time:
    - Not done

    3.Gymnastics accessory
    A. Kipping ring dip practice
    EMOM8
    1. x reps Kipping ring dip or scaled versions (see the video below) - 6
    2. Easy bike or row

    B. Strict ring strength - 3 rounds for quality:
    5 Chest to rings pull up
    15 s. Ring support hold
    15 s. Bottom of the dip hold
    15 s. Tucked ring hold
    Rest 90 s. between rounds

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min
    60 s. run/60 s. walk
    HR 119/148
    5.5 km, 7.26 min/km

    PM: 145
    Warm up 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.WL
    A. EMOM10
    1 Snatch + 1 TNG snatch
    %
    1-4 minutes: 65-70% - 38
    6-7 minutes: 70-75% - 41
    8-10 minutes: 75-80% - 44

    3.Strength
    3 sets of:
    8+8 Reverse front rack lunges
    New set every 3 minutes
    - 47.5 kg

    4.Accessory
    EMOM9
    1. 20+20 s. One leg hip thrust - 8/side, 7 kg
    2. 30 s. hollow hold
    3. 40 s. Alternating DB squat snatches - 12 reps, 10 kg

  • Covid games 2020 Workout

    Bench 1 RM
    5 min Amrap
    10-8-6-4-2
    Devil press 2 x 18
    Viivajuoksu
    5 min rest
    5 min
    5-4-3-2-1
    50-60-70-80-90
    Squat clean
    Box over
    10 min rest
    10 min
    20 cal ski
    20 gtoh 40 kg
    20 kb swing
    3 muscle up tai 18 pull up
    20 HSPU
    20 Bob

  • Kom igång14 Workout

    A1: SA Kb shoulder press
    A2: SA Kb rows
    B1: push ups
    B2: banded pull aparts
    C1: SA DB shoulder flys
    C2: OH banded triceps extensions
    E: Banded eccentric supination

  • Kom igång 13 Strength

    A: back squat 3x5
    B: Staggerd stance DL 3x6/each leg

  • Kom igång 12 Strength

    A: 8min emom
    3 explosive sled push or 3 clapping push ups
    Alternate every min between movements
    B: bench press 3x4
    C1: strict pull ups 3xMax
    C2: double kb press 3x10
    D: 5rounds
    E90S
    18m prowler push
    Amrap push ups
    E1: triceps extensions 3x15
    E2: DB wrist dorsal flexions