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

  • WOD 050515 Workout

    E.M.O.M. 12
    ► 05 Thrusters
    ► 100 m Run

  • WOD 101118 Workout

    20’ AMRAP of:
    4 Strict Handstand Push Ups
    8 Front Squat 50/40
    10 Burpees Over the Bar

  • 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

  • KAREN 05052015 Workout

    WOD "KAREN"
    - 150 Wall Ball Shots for time.

  • Gymnastics + strength Strength

    130 min
    Warm up EMOM14 + 18 m HSW
    1.Gymnastics: Ring MU Practice for 60 min
    A. Technique drills
    - Kipping drills w/ towel between feet
    - Hips to rings
    - Turn with band
    B. Ring muscle up
    - Total of 20 attempts, 13 x 1 muscle up + 7 fails

    2.Strength
    A. Front squat 3x3@ 77%, tempo 05X1
    - 3 High box squat jumps (boxihyppy kyykyn kautta) after sets
    - Rest as needed
    77 % = 67.5 kg, scaled to 65 kg

    B. 3 sets of:
    15-20s Bottom of Dip hold
    30+30s One legged GHD Back ext hold
    8 Strict chest to rings (false grip)

  • CF LPR 150506 WOD Workout

    15min EMOM of:
    * 1min of dips
    * 1min of burpees
    * 1min of pull-ups

    Pick reps so that you can maintain the same level through out the wod.

  • Back Squat Strength

    40% x 5
    50% x 5
    60% x 5

    (Deload week)

  • Aerobic work + gymnastics + strength Strength

    AM: 70 min
    A. 20+20+20 min
    - Ski + Bike + Row
    - Rest 1 min bs.
    - Ski avg. 2.39.2/500 m, 133/146
    - Bike avg. -, 127/137
    - Row avg. 2.25.4/500 m, 142/150
    - Total avg. 134/150
    B. 10 min mobility work

    PM: 110 min
    Warm up EMOM 12 + 20 m HSW
    - HSW PR 5 m UB! :)
    1.Gymnastics
    A. Butterfly pull up practice 10-15 min
    - Practice sets: 7 8 reps
    - Practice sets, jump from ground: 4 4 5 6 6 6 8 reps

    B. Every 2 minutes for 16 minutes:
    10 Cal bike + 5 Butterfly pull ups
    - Total of 94 butterfly pull ups

    2.Strength
    A. Push press
    15 min to find days 5RM

    B1. Strict Handstand push up 3 x AMRAP w/ Abmat - 3 2 2 reps
    B2. Barbell bent over row 3 x 10 - 40 42.5 42.5 kg
    - Alternate movements, rest 60 s between movements

  • WOD 05052015 Workout

    TABATA 4 min
    - MU.
    - Kettlebell Swing (32/24/16 kgs).

  • Assault bike intervalli Workout

    5 x 3min/2min