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

  • A. Deadlift Workout

    3 x 15 unbroken Deadlifts*
    *No hookgrip/mixedgrip/straps

  • 2.12.22 KUNTO Workout

    Every 8min x4 (32min)
    1000m bike
    250m row
    80m burpee + shuttle run

    ——-
    Vähintään minuutti pitäisi jäädä huilia ennen seuraavaa kierrosta.
    Jos tuntuu ekan kierroksen jälkeen, että menee tiukille, niin voi vähentää metrejä. Esim. Pyöräily 800m, soutu 150mja burpee 60m

  • Cals and burpees Workout

    2 Minutes

    Rest 1 minute

    2 Minutes

    Rest 1 minute

    2 Minutes

    Rest 1 minute

    2 Minutes

    Rest 1 minute

    2 Minutes

    Rest 1 minute

    SCORE IS TOTAL CALS

    Put details on erg/reps etc. in notes

  • Rest day Workout

    Rest day

  • Monday 16th December Workout

    "competitior:

    strict muscle up into muscle up eccentric(1-3 reps)

    or

    muscle up eccentric (5-10 reps) rest as needed in between

    Fitness:

    10 rounds

    1 eccentric pull-up
    1 eccentric ring dip

    Circuit

    Every 90 sec perform the reps on each station:

    1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
    2, 10 box kips
    3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
    4, back extensions on swiss ball 45sec
    5, 6-8 acher pull-ups or 6-12 archer ring rows

    3 rounds

  • Veronique Jean (Birthday WOD) Workout

    2 x AMRAP 10

    AMRAP 1
    Buy in: 19 Deadlifts
    40 Double Unders / 77 Single Unders

    3 Hang Power Cleans
    20 Sit-ups

    1min Rest

    AMRAP 2
    Buy In: 19 Back Squats
    91 Russian KB Swings

    3 Pull Ups/Pendlay Rows
    20 Box Jumps

    RX: 155/85
    SC1: 135/75
    SC2: 115/65
    SC3: Lower Weight

    KB: Green/Blue

  • Metcon Workout

    • In 15 Min Running Clock:
    3 Round of:
    Row 30/20 Kcal
    Double DB Power Clean & Jerk (2X22.5/15Kg) 10 reps
    Double Front Squats (2X22.5/15Kg) 20 reps
    Then
    Double DB Devil Press (2X22.5/15Kg) max reps in time remains

  • Aerobic work + gymnastics + strength Strength

    AM: 40 min
    60 s. run/60 s. walk
    5.55 km, 7.13 min/km
    HR 128

    PM: 145 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 16 x 1

    2.BCTB
    - BFLY x 20
    - BCTB x 24

    3.Back squat
    Build up to heavyish triple in 10 minutes

    4.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 DB row - 20 kg
    Rest 1 minutes between rounds

    5.Metcon
    - Not done

  • Triplet Workout

    10 rounds for time

    5 powersnatch @50
    5 bar faring burpee
    10 cal assault bike

    TC 20 min

  • 28.10.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt