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

  • Intervals + gymnastics + weightlifting + strength Strength

    AM: 70 min
    Warm up for 20 min
    1.Conditioning
    10 x 2 min on/ 2 min off:
    A) 1 min Row + DB Snatches 13 kg/30 lbs > 14 kg
    16 + 21, 16 + 21, 16 + 22, 16 + 23, 16 + 23 cal + DB snatch
    B) 1 min Ski + Wall balls
    12 + 25, 12 + 26, 12 + 26, 12 + 26, 12 + 26 cal + wall ball
    Avg/max HR 40 min: 162/183
    Cool down for 10 min

    PM: 150 min
    Warm up EMOM14 + 11 m HSW
    1.Gymnastics
    A. Ring muscle up technique
    - RS 3 x 8
    - TWB 3 x 3
    - HTR 6 x 1
    - MU as. 1
    - MU 5 x 1 (EMOMin jälkeen)
    B. Every 2 minutes for 16 minutes:
    1 Hips to rings + 1 MU
    - 6 x 1 + 1, 2 x 1 + 0
    - Vasen käsi ei kääntynyt

    2.Weightlifting
    A. High hang snatch + snatch above the knee + snatch from ground
    Heavy for the day

    3.Strength
    A. 1 1⁄4 Front squats
    Heavy triple of the day @ rpe 8
    - Vasemman polven ulkosyrjään sattui aika paljon jo 25 kilolla, joten vaihdoin tähän:
    Kettlebell walking lunges, KBs in farmer's carry
    5 x 12 (6/side) - 2 x 24 kg

    B. 3 sets:
    15 Reverse hypers - 20 kg
    10 Strict toes to bar
    - Rest 90 s -

  • 2.12.2018 Workout

    "i don't use alcohol two weeks before big competition" ...because I'm not
    teen anymore.. (fuck)

    EMOM 12

    1 min : max cal bike
    2 min : max reps GTOH 65/60/45/40
    3 min : max bar mu

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps
    Toes to Bar o GHD Sit Ups 7-10 reps

  • 3.12.2018 Workout

    Lepoja

  • 3 rounds wod Workout

    Buy in 50 DU

    3 rounds of:

    9 thrusters 30kg
    12 burpees
    15 utfallssteg
    1 rope climb

    Buy out 50 DU

  • 21-15-9 Workout

    Frontsquat 35kg
    Hang clean 35kg
    Push press 35 kg

  • Burpee Jackie Workout

    1000m Row
    50 Thrusters @ 20kg
    30 Burpees

  • Aloituskurssi treeni 1 soutu Workout

    Aikaa vastaan

    300m soutu
    15-12-9
    Kyykky
    Rengassoutu
    Punnerrus
    300 m soutu

  • Gymnastics + Hard routine Strength

    20 + 120 min
    1.Gymnastics
    A. Butterfly pull up practice for 15 min
    - 5 4 5 5 4 6 = 30 reps

    Hard routine
    2. Warm up: row, quadrupep crawl, banded walk

    3.Weightlifting
    A. 20 min time to find max:
    1 squat clean + 3 front squat
    25 35 45 55 60 65 67.5 70 kg

    4.Conditioning
    A. At 00.00-10.00, for time:
    - 100 bar over burpee
    - 5 OHS OTM @ 50 kg, starting at 00.00 > 30 kg
    Result: 96 burpee

    B. At 15.00-25.00, for time:
    30 - 20 - 10
    - Row cal
    - TTB
    Result: 9.55

    C. At 30.00-35.00, 5 min AMRAP:
    - 10 DB box step overs @ 2 x 35 lbs > 2 x 30 lbs
    - 10 DB snatch @ 35 lbs
    Result: 4 + 1 DB box step over

    5.Accessory
    A. Bicep curl w/ 10 kg barbell
    - 10 - 1 - 10 reps, YGIG

  • Gymnastics + weightlifting Strength

    140 min
    Warm up for 15 min + 20 m HSW
    - HSW PR 6 m UB
    1.Gymnastics
    A. MU practice for 70 min
    - SS 2 x 10
    - RS 3 x 8
    - TWB 4 x 2
    - HTR 4 x 1
    - MU as. 7 x 1
    - MU 3
    - HTR + MU 5 x 1
    - Total of 15 MU

    2.Weightlifting
    A. Jerk from blocks: 20 min to find a heavy double

    3.Accessory
    A. 3 rounds:
    3+3 Turkish get up - 12 kg
    10 Scap pull ups
    300 m easy ski