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

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 40 min

    Aerobic work
    60 s. run/60 s. walk

    PM: 120 min

    1.WL
    A. Every 2 minutes x 4
    3 Power snatch from the blocks
    x 75-80% / 1-1.5 reps in the tank
    - 37.5 37.5 40 40

    B. Snatch consistency work
    Every 2 minutes x 3
    1 Snatch pull + 1 Snatch + 1 Snatch balance x 70-75 %
    - 40 40 40

    2.Front squat
    10 sets of 5 reps @ 70%
    - 8 x 5 x 55 kg
    Rest 2 minutes between sets

    3.CTB
    EMOM10:
    1) x reps CTB - 8
    2) Easy bike

    4.Accessory
    20 s. on : 20 s. off x 3 rounds:
    1) 8 hamstring curls
    2) Weighted plank hold - 10 kg

  • Gymnastics + Hard routine Strength

    165 min

    1.MU
    - Drills
    - MU go e. 75 s.
    12x1

    Hard routine

    2.Power snatch + snatch
    H1+1

    3.Metcon
    AMRAP30 with a partner:
    800 m run
    50 PS @ 35 kg
    800 m run
    10 rope climb (3 short + 2 long)
    800 m run
    50 BBJO
    Result: 1 round + 800 m run + 19 PS

    4.Strength accessory
    A. Strict CTB pull up w/ red band
    - 5 6 6 6

    B. 3 sets:
    8 DB bench - 30 lbs
    8 DB prone row - 30 lbs

    C. 3 sets:
    12 strict DB press - 20 lbs
    12/s. DB bicep curl - 20 lbs
    12 side lateral raise - 10 lbs

  • Bomben 02.03.2020 Workout

    Emom 20
    1 minuto kb swing 24 kg
    1 minuto box jump 60 cm
    1 minuto wb 9 kg
    1 minuto burpees
    1 minuto rest

  • MU/HSPU Workout

    10 kierrosta aikaa vastaan

    1 Ring MU
    5 HSPU

  • Gymnastics + strength + conditioning Workout

    170 min

    1.SHPSU
    - Abmat + 5 kg plate - 4 x 5 reps

    2.MU
    - Drills
    - 15 x 1

    3.Metcon
    A. 4 RFT:
    18 cal AB
    12 double DB PP 2 x 12.5 kg
    12 pull up
    Rest 2 min between rounds
    Times: 3.22, 3.13, 2.56, 2.48

    B. EMOM16:
    1) 14 cal ski
    2) 10 DB snatch 15 kg

    4.Strength
    3 rounds for quality:
    15 Strict (band assisted) pull ups - green band
    15 Strict (box assisted) handstand push ups - knees on box
    Rest 2 minutes between rounds

  • Aerobic work Workout

    80 min
    Easy bike

  • Thrusternousut Workout

    4 rounds:
    500m bike
    5- 7- 9- 11 reps of
    Burpee bar over
    Thruster
    M: 50-55-60-65kg
    W: 25-30-35-40kg

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • Pk emom 2 Workout

    4*10 min emom
    45sec work, 15 sec off

    1. Bike
    2. Kb squat
    3. Kb clean and jerk
    4. Burbee
    5. Kb swing
    6. Bike
    7. Kb sit upp
    8. Kb kierto
    9. Hollow rock
    10. push up

  • 12.9.2023 Bike Workout

    Bike

    8 x 1500m. Rest 0:45

    Score : Avg Pace