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

  • NK CrossGym 20151102 Workout

    EMOM 24 (8r)
    ----------------------------
    - 1 min. 5x Sotts Press (30kg)
    - 2 min. 10x PullUp 5x Strict HSPU
    - 3 min. 10x Gobblet Squat (28kg) 5x T2B

  • EMOM 9xFront Squat Strength

    9x1 front Squat + 1 3" Paused Front Squat + 1 Front Squat @75% 1RM

  • Metabolic - Gymnastic Workout

    21-15-9
    pull ups
    push ups
    squat
    then
    9-15-21
    box jumps @24/20
    toes to bar
    wall ball

  • Modified Arnold G6 Workout

    Podipilding

  • Row & Clean Workout

    • 4x 500m for time (rest twice the time of the 500m between)
    • EMOM 5x Power Clean increase wait each minute

    Score is the last weight to make 5 power clean

  • HSP & Invictus January 20 2015 Strength

    105 min
    Warm up

    A. Skillwork: HS/HSW practice for 10 min

    B. HSP week 3, day 2
    Back squat 10x50 10x52.5 8x57.5 8x60
    Front squat 5x45 5x47.5 5x52.5 5x52.5

    C.
    For times:
    C1.
    For time:
    Row 500 Meters
    25 Burpees Over the Erg
    Result: 3.33
    When the clock reaches 6:00, complete the following…

    C2.
    Three rounds for time of:
    135/95 lb Push Press x 12 reps > 35 kg
    Toes to Bar x 12 reps
    Result: 1.47, 2.19, 2.48 = 6.54
    When the clock reaches 12:00, complete the following… > 15.00

    C3.
    Three rounds for time of:
    135/95 lb Front-Racked Walking Lunges x 20 steps > 40 kg
    30″/24″ Box Jumps x 10 reps
    Result: 7.10
    When the clock reaches 18:00, complete the following… > 25.00

    C4.
    For time:
    Row 500 Meters
    25 Burpees Over the Erg
    Result: 3.46
    Total HR 171/189

    D. 3 sets of (was EMOM):
    Stationary dips x max reps 8,8,6
    GHD sit ups x 12 reps

  • Olympics & metcon Strength

    105 min
    Warm up

    A. Tekniikkatunti klo 17-18
    1. Etu- ja takakyykkytekniikka
    2. Työntöveto + rv + työntö
    25 35 40 45 50 55 57.5
    3. Rv + työntö
    60 62.5 kk PR :)

    B. 5 sets for times of:
    8 HSPU 5 kg plates (not UB)
    8 pull ups
    8 cal assault bike
    Rest 60 sec between rnds.
    Results: 3.30, 3.50, 3.27, 3.31, 3.30 = 21.48
    152/172

  • Invictus January 19 2015 Strength

    105 min
    Skillwork: MU practice for 15 min
    Warm up

    A. HSP, week 3, day 1
    Back squat 8x52.5 8x57.5 6x65 6x70
    Front squat 5x45 5x52.5 5x55 5x60

    C.
    For times:
    185/135 lb Ground to Overhead x 10 reps > c&j 35 kg / 56 sek.
    Rest 60 seconds
    155/105 lb Ground to Overhead x 10 reps > c&j 30 kg 55 sek.
    Rest 60 seconds
    135/95 lb Ground to Overhead x 10 reps > snatch 25 kg 49 sek.

    D.
    Six sets for times of: > 4
    40 Unbroken Double-Unders
    20 Wall Ball Shots (30/20 lb) > 14 lbs
    10 Chest-to-Bar Pull-Ups
    Rest 60 seconds
    Results: 3.18, 3.32, 3.50, 4.01 = 17.42
    175/186

  • Aerobic work + telinevoimistelukurssi Workout

    40 min
    Aerobic work for 40 min: 1 min walk, 1 min run
    avg. 7.10/km, max. 5.42/km

    90 min
    Telinevoimistelukurssi, 8. kerta
    Alkulämmittely + liikkuvuus
    Permantoakrobatia
    Käsinseisonta parin kanssa
    Lentokuperkeikka monttuun (esteen yli)
    Kuntopiiri 1 min työtä/30-15 sek. lepo
    suojuoksu
    palikantyöntö
    nojapuukävely
    leuat (9 mo + pito)
    hypyt esteiden yli
    käsinseisontapito heels to wall
    kävely jalat palalla
    yleisliike
    krokotiilikävely
    soutu renkailla
    vatsat puolapuilla
    selät hevosella

  • Strength & EMOM Workout

    105 min
    Warm up

    A. 4 sets of: SHSPU x 3-5 reps
    3x5x10kg 3x5kg

    B. Skillwork: HS/HSW practice for 5-10 min

    C. EMOM for 12 min: Snatch x 1 rep
    25 27.5 30 32.5 35 35 37.5 37.5 40 40 42.5 45 :)

    D. EMOM for 30 min (5 sets):
    1. min 8 HSPU 5 kg plates all UB! :)
    2. min
    3. min 15 cal assault bike
    4. min
    5. min 300 m run
    6. min rest
    155/172

    E. 3 sets of: Ring dips
    7,7,7

    F. 3 sets of: strict seated DB press
    5x25 9x20 8x20