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 05-12-2012 (2) Workout

    AMRAP 6′
    7 Wall Balls
    7 SDHP (20kg)

    Result: 6 rounds + 7 wallballs

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: la
    Aer: to - 50 min
    Squat: 2500 kg
    BB: ke, la

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 45

    MU - 22
    BMU - 15
    Bfly - 55
    BCTB -
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA 37 kcal/FFM

  • 5 rounds Workout

    5 rounds with concept bike

    3 min easy
    2 min moderate
    1 min fast

  • WOD 05-12-2012 (1) Workout

    AMRAP in 6′ of
    7 Thruster (KB 8kg)
    7 Med Ball Cleans

  • 4.9.2019 Strength

    Back Squat
    1x5@70%
    1x5@75%
    1x3@80%
    1x3@85%

    3 x 2RM (kolmella yrkällä kolmosen maksimi tohon päälle)

  • Hard routine + strength Strength

    AM: 165 min
    1.Gymnastics
    - HSW 13 m
    - BMU 5 x 1
    - Bfly x 25

    2.Snatch complex

    3.Tempo FS
    - (31X1) 4 x 5 /3-4'
    - 45 50 50 52.5 kg

    4.Metcon
    A. AMRAP5
    3 Rope climb
    8 MB over shoulder - 30 lbs
    Reps: 3 rounds

    Rest 3

    B. AMRAP5
    8 HSPU >> abmat
    15 air squat
    Reps: 4 rounds + 13 reps

    Rest 3

    C. AMRAP5
    8 TTB
    8 burpee
    Reps: 4 rounds + 4 TTB

    5.Strength
    A. 4 sets:
    15 Reverse hypers - 40 40 40 40 kg
    - Rest 30 s.
    15 Heel elevated Goblet squats - 20 20 20 20 kg
    - Rest 30 s.
    10 Hip thrust - 60 60 60 60 kg
    - Rest 2 min

  • Get With It! Workout

    Pre-WOD:
    5X2 Front Squat

    For Time:
    -10 Squat Clean, 2 HSPU
    --8 Squat Clean, 4 HSPU
    --6 Squat Clean, 6 HSPU
    --4 Squat Clean, 8 HSPU
    --2 Squat Clean, 10 HSPU

  • Strength Strength

    PM: 90 min
    Warm up 10 min
    1.Strict pull up
    - 4 reps every 40 s. until failure
    - Total of 10 sets + 2 reps

    2.4 sets:
    8 DB press - 8 9 10 10 kg
    10 high cable pulley - 15 15 15 17.5 kg

    3.4 sets:
    12 low cable pulley - 40 40 40 40 kg
    10 side lat raise - 4 4 4 4 kg

    4.3 sets:
    7 bicep curls - 10 10 10 kg
    15 s L-sit hang

    5.Push ups
    - Accumulate 100 reps
    - 20 x 5 reps

    6.4 sets:
    12 bicep curls - 12.5 kg

    7.EMOM7: abs

  • Get With It! Workout

    Pre-WOD:
    5X2 Front Squat

    For Time:
    -10 Squat Clean, 2 HSPU
    --8 Squat Clean, 4 HSPU
    --6 Squat Clean, 6 HSPU
    --4 Squat Clean, 8 HSPU
    --2 Squat Clean, 10 HSPU

  • Lpull ups and stuff Workout

    2x 15 one handed db swings
    2x 10 db slashers with halo (12k)

    20,15,10 pullups with 2mins rest beween each

    10 rounds of
    4 Lpullups subs (thighs parallel to ground)
    5 pullups