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

  • Rowing Workout

    • one hour rowing
    • ca 2 min./500 m speed

  • Front squat 3 x 3 Strength

    Front squat 3 x 3 90%

  • Endurance WOD Workout

    4 sets for consistency (2 each):
    A. 7 min amrap:
    21/17 cal row
    14 KB swings
    7 pull ups

    B. 7 min amrap
    21/17 cal bike
    14 box jumps
    7 DB burpees

    3 min rest after each round.

  • Ánot Workout

    20 AMRAP

    - 5 push-ups
    - 10 kettlebell goblet squat
    - 5 one arm kettlebell press
    - 10 sit-ups

  • clean and jerk Strength

    3x1 technique

  • Jacked gymnastics + ATP Strength

    100 min

    1.JG 13.4.2018
    A. 3 rounds:
    - 10 pronated shoulder dislocates
    - 10 supinated shoulder dislocates
    - 10 shoulder flexion pulses with bar
    - 20 palm push ups

    B. HSW practice for 15 min

    2.ATP Engine 14.4.2018
    A. 5-7 set: 1 x Power Snatch + 2 x Squat Snatch
    Rest as needed. Drop and Go.

    B. 1 min ON, 30 sec OFF for 10 rounds (total time of workout is 30 min).
    Work these as AMRAPS:

    A) Row 10/7 kcal + 14 Wall ball
    B) 5 TTB + 5 Box Jump + 5 Push-Up > TTB changed to 2 BMU

    Result A: 9 rounds = 189 reps
    Result B: 10 rounds = 120 reps

  • Hard routine Strength

    140 min

    1.Warm up
    A. EMOM12:
    1) 1 min row
    2) 10 push up + 10 air squat
    3) 15 KBS
    4) 20 v-up/tuck up

    2.Gymnastics
    A. TTB skill work

    3.Weightlifting
    A. E2MOM for 16 min: squat clean x 1

    4.Conditioning
    A. For time with a running clock:
    10 rope climb
    50 thruster @ 30 kg
    100 DU
    Result: 9.37

    B. At 17:00, 3 RFT:
    15 burpee box jump over @ 20"
    15 TTB
    15 deadlift @ 70 kg
    Result: 12.41

    5.Accessory
    A. 8 x 15 sec (4 rounds)
    - 15 s. vipunosto sivulle
    - 15 s. pito sivuilla suorin käsin

    B. 4 rounds:
    - 45 s. DB hold
    - 40 forearm turn w/DB

  • WOD 151020 Workout

    #MetCon

    ##MC1 | 21-15-9 reps of:

    • sit-up
    • push-up

    ##MC2 | 3' AMRAP of:

  • 19/06/2017 Workout

    Push Press Ladder
    Starting with 40 Kg x 3.
    Add 5 Kg each round to 80kg total.
    Then 95lb Thrusters 1-10.

  • Rest day Workout

    Total workouts of the week 8 hours, x 5

    Metcon: ti, ke, pe, la
    Aer: to, 20 min
    Squat: 1950 kg

    Gymnastics:
    C2B 50
    Pull up -
    T2B 70
    HSPU 35

    MU -
    BMU ke, pe 39
    Bfly ke
    HSW ke, pe

    Sleep 2/7, avg. 22:35