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

  • Hard routine Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - Every 90 s. x 15: 1 MU

    2.Strength
    A. Clean and Jerk
    - Heavy single
    - 25 35 40 45 50 55 57.5 kg

    B. Every 30 s. for 10 lifts:
    Clean and Jerk @ 80-85% of max
    - 47.5 kg

    3.Metcon
    A. 8 min AMRAP:
    5 Snatches 47.5 > 35 kg
    10 Burpee box jumps 24/20"
    15 Wallballs
    - Result: 3 rounds
    - HR 170/185

    Rest 4 min

    B. 8 min AMRAP:
    1500 m Row
    Max reps Chest to bar
    - Reps: 12
    - HR 169/182

  • Gymnastics + strength Strength

    110 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 25
    - BCTB x 30 (singles)

    2.Handstand push up capacity
    Every 2.5 min for 5 rounds:
    Max set of Kipping HSPU > abmat
    - Reps: 12 11 8 10 10

    3.Back squat
    A. Sets of 5 up to RPE 7-8

    B. 3x5 @ top weight

    4.Gymnastics capacity
    4 rounds @ 85% effort:
    15 Cal Tornado Bike
    Tough effort Toes to bar
    - Reps: 4 x 12
    - No rest between sets

  • Gymnastics + weightlifting Workout

    125 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25 x 1

    2.WL
    A. Lifting tecnique primer: Jerk dip + Split jerk
    - 3x3+1 @ light weight
    - 25 30 35 kg

    B. Jerk from Blocks
    - Heavy single
    - 40 45 50 55 kg

    C. 3x1 @ 90% of max
    - 1x55 kg

    D. Clean pull + Floating clean pull
    4x1+2 @ 65 kg

  • Conditioning 07-06-2020 Workout

    AMRAP 8:00
    10 Hang Power Snatches @35/25kg
    20 Air Squats
    30 Double Unders

    Rest 2:00

    AMRAP 8:00
    10 Overhead Squats @35/25kg
    20 Push-ups
    30 Double Unders

    Rest 2:00

    AMRAP 8:00
    10 Thrusters @35/25kg
    20 T2B
    30 Double Unders

    • Rx+: 42.5/30kg

  • Rest day Workout

    Rest & active recovery
    25 min walking

  • Gymnastics + conditioning + strength Strength

    160 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12 x 1

    2.Chest to bar
    - Bfly x 20
    - BCTB x 25 (singles)

    3.Metcon
    5 sets, faster each round:
    8 Power snatches 30 kg
    12 Cal Row
    8 Power snatches 30 kg
    - Rest 2 min between sets
    - Times: 2.57, 2.50, 2.47, 2.44, 2.33
    - Max HR 184

    4.Strength accessory
    A. 5 sets:
    6 Supinated Bent over row - 50 kg
    12 DB bench press - 30 lbs

    B. Heel elevated Goblet squats @ 3011 Tempo
    - 3x10x10 kg

  • Run Workout

    Peruskestävyysharjoitus

  • 5x2 squat snatch Strength

    5x2 squat snatch

    Easy weights.
    No fails

  • 6/3/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run 2 miles or for 20:00
    record distance

    Finisher
    15 side plank punch thru per
    1:00 quad stretch

  • Yläpeltiä a´la laaREPpi Workout

    A.
    5x
    8 Bench press
    8 Strict pull-up

    B.
    4x
    8 Strict chin-up
    8 Strict press (2xDB)
    8 Reverse grip rows (Barbell)
    8 Dip
    3min rest between sets

    C.
    3x
    "21's" Bicep curl
    15 Push-up

    D.
    3x
    10+10 Banded flyes
    10 Lateral raises (2xDB)

    TABATA:
    Bicep curl/skullcrusher