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

  • Endurance WOD Workout

    4 rounds:

    A. 7 min amrap:
    21/17 cal ski
    14 KB swing snatches 20/16 kg
    7 pull ups

    B. 7 min amrap:
    21/17 cal row
    14 DB snatches 35/25 lb
    7 burpee box overs 24/20“

    3 min rest after each round.

  • Nanorosso 22.06.21 Workout

    21 15 9
    Burpees
    Cal bike erg
    100m farmer Carry double dumbell 24kg
    21 15 9
    Burpees
    Cal bike erg
    100m farmer carry double dumbell 24kg
    21 15 9
    Burpees
    Cal bike erg

  • Max reps unbroken Workout

    1x
    Max reps
    Muscle up / C2B / Pull up

  • Conditioning Workout

    75 min

    Conditioning
    EMOM40:
    1) 10 cal echo bike
    2) 12 cal row
    3) 10 cal echo bike
    4) rest

  • Gymnastics + conditioning Workout

    90 min

    1.BMU
    - 5x4

    2.Conditioning
    A1. 8-minute AMRAP
    10 CTB
    10 wall ball
    10 cal row
    Reps: 3 rnds + 6 CTB

    Rest 3-minute before A2

    A2. 8-minute AMRAP
    10 HSPU abmat
    Box step-ups, 24/20″ @ 22.5/15kg (50/35lbs)
    10 cal bike erg
    Reps: 4 rnds

    Rest 3-minute before A3

    A3. 8-minute AMRAP
    10 pull up
    DB snatch, alternating @ 22.5/15kg (50/35lbs)
    10 cal row
    Reps: 3 rnds + 10 pull up

  • Weightlifting + strength Workout

    70 min

    1.Snatch
    5 power snatch + 5 squat snatch
    10 @ 55% - 30
    Rest 1 to 2-minutes
    10 @ 65% - 35
    Rest 1 to 2-minutes
    10 @ 70-75% - 40
    Rest 1 to 2-minutes
    10 @ 80-85% - 45 + 47.5

    2.Back squat
    - 3 x 5
    - 67.5 72.5 77.5

    3.Accessory
    3 sets:
    8 hamstring curls - 10
    12 quad ext - 30

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    The Training Plan
    SPP

    Conditioning
    Metcon x 3
    Aerobic work x 2, 95 min

    Gymnastics
    MU - 15
    BMU - 15
    BFLY - 70
    CTB - 70
    HSW -

    Recovery
    Capacity - 90
    Avg. time to bed - 23:45
    Avg. cals/day - 2780
    Bodyweight - 62.5

  • Juhannustanssit Workout

    Amrap 30 with partner igyg
    Buy in 400m run/row

    100 clean&jerk 30/42,5kg
    100 bar over burbee
    100 deadlift 70/100kg
    100 situp

  • Strength + conditioning Strength

    130 min

    1.Strength

    A. Shoulder press
    - 4x8x30

    B. Strict pull ups
    - 4x10

    C. 4 sets:
    8 cable row - 45
    8 bench press - 37.5

    D. 3 sets:
    12 high cable row - 17.5 17.5 20
    12 incline DB press - 2x10
    10 sa. DB row - 17.5

    E. 3 sets:
    12 side lat raise bench - 4 4 5
    12 high cable face pull - 17.5
    12 bicep curls - 14

    F. 3 sets:
    12 side lat raise - 6
    8+8 bicep curls - 9

    2.Metcon
    2 sets:
    9 x 30 s. on : 15 s. off
    Xebex airbike
    R. 2 min between sets
    1: 79 cal
    2: 82 cal

  • Skills + aerobic work Workout

    80 min

    Skills & aerobic work

    B1. In a 3-minute window (for each movement), accumulate sets of:
    1) 3-5 Overhead squat - 25 kg, 5+5/min
    2) 3-5 Toes to bar - 5+5/min
    3) 3-5 Hang clean - HSC 25 kg, 5+5/min
    4) 3-5 Handstand push up - 5/min

    Rest 1-minute between each movement
    +
    10-minute Bike @ easy pace before part B2
    +
    B2. In a 2-minute window (for each movement), accumulate sets of:
    1) 3-4 Overhead squat - 4+4/min
    2) 3-4 Toes to bar - 4+4+4/min
    3) 3-4 Hang clean - HPC, 4+4+4/min
    4) 3-4 Handstand push up - 5/min

    Rest 1-minute between each movement
    +
    10-minute Bike @ easy pace before part B3
    +
    B3. In a 1-minute window (for each movement), accumulate sets of:
    1) 3 Overhead squat - 3+3+3/min
    2) 3 Toes to bar - 3+3+3/min
    3) 3 Hang clean - HSC, 3+3+3/min
    4) 3 Handstand push up - 3+3+3/min