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 + conditioning + strength Workout

    145 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 15x1

    2.Gymnastics capacity
    Every 90 s. for 4 rounds each:
    A. Tough set of Toes to bar + 5-10 Fast V-ups
    - 8 + 8
    B. Strict pull ups
    - 6 6 6 6

    3.Metcon
    Every 3 minutes for 6 rounds:
    15 Cal row
    5 squat cleans @ 45 kg
    Times: 1.49, 1.47, 1.44, 1.44, 1.45, 1.34
    HR 158/182

    4.Strength accessory
    3 sets:
    10+10 DB press - 25 lbs
    15 bicep curls - 15 kg
    10 side lateral raise - 10 lbs

  • 40min Amrap Workout

    40min amrap
    9 squat jumps
    7 FLR Burpees
    5 push ups
    Find ”talk tempo” between rounds

  • Korona-wod kotona vol 4 Workout

    Alkuverryttely

    EMOM 24min
    1) deadlift 6x
    2) thruster 8+8 with DB
    3) situps with KB / planking
    4) rest

    Lopuksi juoksulenkki

  • June Gloom Workout

    5(60k)-4(65)-3(70)-2(75)-2(80)-1(85k) Clean and Jerk

    10 x C&J 67.5k
    40 x Clean and Press Complex (2x10k DB)
    Carry 45k 800m

    100 4ct Flutter Kicks
    100 Leg Levers

    C+P Complex...Clean DB to rack position. Left arm press, right arm press, both arms push press = 1 Rep.

  • Hells Bells Workout

    WOD For Time

    4 rounds all completed with a 20kg Kettlebell

    This is by far the worst workout I have done since wrestling metcon. Running with a 20kg Kettlebell is way harder than I thought it would be but soon as I put it on my shoulder I was fine.

    My time sucked because of going pretty heavy with the KB but I don't care. I need strength more than endurance at the moment.

  • Bar skills and squts Strength

    Every 90 sec for 8 rounds each (24min)
    Alternate between:

    6x Front squat
    Gymnastics complex: 2x t2b, 2x pull ups 2x C2B or 2x BMU (no re-grip)

  • 8.5. Workout

    Lämpöjä tangolla 15min

    Snats 8+8+8+8
    Clean 8+8+8+8

    AirBike 12min

    Vatsoja 3x 10x 3

  • 8 rounds of Workout

    8 rounds with bike

    3 min easy
    2 min moderate
    1 min fast

  • Scrap Workout

    Pre-Wod: 5 X 2 Thruster (#115)

    Metcon: 1RFT
    -5 Thruster (75% max weight)
    -200 Meter Shuttle Run
    -4 Thruster
    -200 Meter Shuttle Run
    -3 Thruster
    -200 Meter Shuttle Run
    -2 Thruster
    -200 Meter Shuttle Run
    -1 Thruster
    -200 Meter Shuttle Run

    Post WOD: Pick One:
    -80 Sit Ups
    -50 T2B
    -50 GHD

  • B. Deficit deadlift Strength

    5-5-3-3-1-1-1