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 + weightlifting + conditioning + strength Strength

    AM: 145 min

    1.Gymnastics
    - BMU x 20 reps

    2.Weightlifting
    A) Muscle clean + Clean pull under – 3 to 5 x 1+1 @ build up, go every 60 to 75-seconds
    - 35-37.5 kg
    B) Clean and jerk – 10 to 14 x 1 @ 70-90%, go every 60-seconds
    - 50-60 kg

    3.Metcon
    EMOM30
    1) 6 CTB + 8 pull up
    2) 10 cal bike
    3) 8 TTB
    4) 10 cal bike
    5) 7 power clean & jerk 45 kg

    PM: 80 min
    Strength
    Legs & shoulders
    - Hack squat
    - Shoulder press
    - Hip thrust
    - Hamstring curl
    - Abduction
    - Lateral raises
    - Bicep curl
    - Abs

  • Narrow bench press Strength

    Close grip bench press
    1 rep

  • 05.06.14 Workout

    3 rounds AFAP of:
    D.U. x50
    One hand K.B. swing x40 (16/20kg)
    Sit up x30
    Thruster x20 (30/40kg)
    600m sprint
    2 min. rest

  • GymnasticsWod Workout

    Chipper:
    300m Run/Row
    40 Pistol Squat
    30 Hollow Rocks
    20 Deficit Push Up
    10 C2B

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 15x1

    2.BCTB
    - BFLY x 35
    - BCTB x 15

    3.Conditioning
    Row progression, week 7
    10 x 500 m, rest 1 min between sets > 8 sets
    Avg. 2.05/500 m

  • Gymnastics + conditioning Workout

    130 min

    1.MU
    - 15x1

    2.Metcon
    A1. 4-minute AMRAP
    150 m Run
    8 CTB
    12 Wall ball @ 9/6 kg
    Reps: 2 rnds + 20 m run

    Rest 3-minutes before next part

    A2. 4-minute AMRAP
    9 – 15 – 21 – 27
    (cal) Assault bike
    (cal) Row
    Reps: 48 cal

    Rest 3-minutes before next part

    A3. 4-minute AMRAP
    150 m Run
    10 pull up
    12 Wall ball @ 9/6 kg
    Reps: 2 rnds + 35 m run

    Rest 3-minutes before next part

    A4. 4-minute AMRAP
    9 – 15 – 21 – 27
    (cal) Row
    (cal) Assault bike
    Reps: 49 cal

    Rest 3-minutes before next part

    A5. 4-minute AMRAP
    150 m Run
    8 TTB
    12 Wall ball @ 9/6 kg
    Reps: 3 rnds + 95 m run

  • VKO51 Treeni 3 Workout

    6 x 5 min on / 3 min off

    Vuoroin A ja vuoroin B, molemmat kolmesti

    A) amrap5
    15/12 Cal row
    15 Wall ball

    B) amrap5
    15/12 Cal bike
    15 Box jump

    *tarkoitus on pitää koko treenin ajan tasainen vauhti eli tavoittele samoja kierrosmääriä läpi treenin.

  • Face your weaknesses Workout

    4 Round AMRAP
    3min work 2min rest
    Reps 2,4,6,8,10…
    A&B
    A:
    DB Hang squat clean @17,5kg
    HSPU
    B:
    T2B
    Thruster @40kg

  • Benchpress 15rm Strength

    15reps

  • HS Skill Work Workout

    4-5 sets of:
    5 HS Kickups to a wall
    - Both heels touch the wall SOFTLY at the same time (good control)
    - Rest as needed btw sets

    4-5 sets of:
    2-4 HS Walking Steps To a Wall
    - Aiming to kick up about 1m away from the wall and walk to it
    - Rest as needed btw sets