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

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • Crazy Amrap Workout

    4 AMRAP
    Run 600 metres
    max rep push ups
    rest 4 mins

    4 AMRAP
    10 box jumps
    10 pullups
    rest 4 mins

    4 AMRAP
    10 burpees
    10 Power snatch
    rest 4 mins

    4 AMRAP
    30 DU
    15 Push press 35-25

  • Gymnastics + weightlifting + conditioning Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 30

    2.WL
    A. Every 2 min x 4
    4 TNG clean
    x 75-80 % - 52.5 kg

    B. Jerk
    Every 90 s. x 4
    4 TNG push jerk
    x 75-80 % - 50 kg

    3.Metcon
    Intervals
    21 cal AB
    21 Bar facing burpee
    Rest 60s
    15 cal AB
    15 Bar facing burpee
    Rest 60s
    12 cal AB
    12 Bar facing burpee
    Rest 60s
    9 cal AB
    9 Bar facing burpee
    Times: 2.51, 1.56, 1.29, 1.02

    4.Core
    - Not done

  • Pe 18.10.2019 Kisaajat 6.12 Maastaveto Strength

    Maastaveto "nousu aloitusrautaan"
    Maastaveto 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

  • Rowing with Cindy Workout

    30 MIN AMRAP

    SCORE IS TOTAL AMOUNT OF REPS

  • Aerobic work + gymnastics + strength Strength

    AM: 40 min
    60 s. run/60 s. walk
    5.55 km, 7.13 min/km
    HR 128

    PM: 145 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1

    2.BCTB
    - BFLY x 20
    - BCTB x 24

    3.Back squat
    Build up to heavyish triple in 10 minutes

    4.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 DB row - 20 kg
    Rest 1 minutes between rounds

    5.Metcon
    - Not done

  • Rest day Workout

    Rest day

  • WOD 08/10/19 Workout

    HELEN + 10 Rounds Of CINDY

  • EMOM - 14min. Workout

    5 push ups.
    6 jumping lunges (alternating legs)
    5 hollow rocks

  • Death by pull-ups Workout

    1. Minute one pull up
    2. Minute two pull UPS Etc.