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

  • Henkeli 270819, part 2 Workout

    Optional work:

    OTM10
    odd: 40s box jumps
    even: 40s ski erg
    this is not all out work out, rpe 4 (in scale of 1 to 5)

  • 4-7-12 AMRAP - 20-20-20 Workout

    Metcon: 15 Min AMRAP - 20 HRPUs, 20 Ring Rows (feet elevated), 20 Jumping Lunges

    Reps: 5 Rounds = 300 Reps

    Elements work: DUs, T2B, Rowing

  • Total workouts of the week Workout

    Rest day, total workouts of the week 14 hours, x 8

    Strength & conditioning
    Metcon x 2
    Aer x 2, 100 min
    BB x 1
    Squat 750 kg

    Gymnastics
    MU - 70
    BMU -
    BFLY - 135
    BCTB - 45
    HSW - 40 m

    Recovery
    Sleep 3/7
    Avg. 22:45
    Avg. 7 h 30 min
    EA 38 kcal/FFM (5/7)

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 75 min
    Warm up for 15 min

    1.Conditioning
    A. For 40 minutes @ steady pace:
    500 m Row - rnds 1-5: 2.20-2.15 / rnd 6: 2.15-2.10 / rnd 7: 2.05-2.00 pace
    10 Push ups
    500 m Ski - rnds 1-4: 2.35-2.30 / rnds 5-6: 2.25-2.20 pace
    15 Double KB Deadlift (Heavy, but unbroken) - 2 x 20 kg
    - 30 min steady pace, 10 min ”Racepace”

    Round times
    6.20, 6.30, 6.25, 6.20, 6.15, 5.55 + 500 m row @ rnd 7
    HR 163/184
    Cool down for 20 min

    PM: 170 min
    Warm up for 25 min
    1.Gymnastics
    A. RMU practice for 55 min
    - RS 3 x 8
    - TWB 2 x 3
    - HTR 5 x 1
    - 2 S + 1 MU x 4
    - 2 S + 1 MU + 1 HTR x 2
    - 2 S + 2 MU x 5
    - Total of 16 MU

    2.WL
    A. Hang snatch from above the knee
    Double every 2.5 minutes. Start at 35 kg, work up 2.5 kg at a time

    3.Strength
    A. Back squat 4RM
    50 60 70 80 85 kg

    B. Alt. between:
    Back squat ( Fast reps!) 3 x 2 @ 4RM weight - 3 x 2 x 85 kg
    Romanian deadlift - 3 x 10 x 50 kg
    Rest 90 s. between movements

    C. Single arm KB Farmers carry
    Accumulate 400 m of single arm farmer's carry. Switch hands after 200 m
    - 24 kg

  • Fly High 22 Workout

    AMRAP (with a Partner) in 13 minutes

    22 calorie Row
    22 Power Cleans (95/65 lb)
    22 Wall Balls (20/14 lb)
    22 Toes-to-Bar

  • Mauritius Workout

    20min AMRAP:
    - 10 push-ups
    - 20 sit-ups
    - 20 air squats

  • 10 kierrosta: 1000m BikeErg / 15 burpee Workout

    10 kierrosta aikaa vastaan:

    • 1000m BikeErg
    • 15 burpee

  • Aten ASsault haaste Workout

    30s on /1:30 off
    Untill 100 cals
    Assault bikella

  • Extra w/pair Workout

    30 min amrap

    30 x hang snatch 40kg
    30 x WB
    30 cal Bike
    30 x Front Squat
    30 x Push Press
    30 cal Row

  • 4x6 Back squat Strength

    • 4 Heavy sets of 6 reps
    • Rest 2-3min btw sets