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

  • Aerobic work + gymnastics + weightlifting Workout

    AM: 75 min
    3 min run/1 min walk
    11.4 km
    128/150
    6.42/4.42 min/km

    PM: 140 min
    Warm up & COS 20 min

    1.HSPU strength
    A. Lift-off + Pike push up 3-4 x Max effort
    - 9 10 10

    B. Deficit push ups 4 x Max effort
    - 10 kg plates
    - 13 11 10 9

    2.Musce up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - EMOM10: MU x 1
    - E2MOM16: MU x 2
    - MU x 26

    3.BFLY + BFLY CTB
    - Bfly x 20
    - Kip swing + CTB 5 x 4+4
    - CTB + bfly 5 x 1+1

    4.Power clean
    A. Every minute on the minute for 10 minutes:
    5 Power cleans @ 42-45 kg
    - 45 kg

    5.Accessory
    A. 3 sets:
    8 DB Bent over row to external rotation
    8 DB Supinated Front raise

  • Partner work Workout

    "Team of 2

    4 Rounds for Time
    15/12 cal Row
    8 Power Cleans @50/35kg
    8 Front Squats @50/35kg

    Then

    4 Rounds for Time
    12 Burpee over the box
    8 STOH
    8 Pull up

    Partners change after the end of each round."

  • Bench ladder Strength

    Bench ladder
    3 min rest between the movements.
    18-15-10-6-3-1
    Raise waights

  • Running intervals Workout

    60 min
    Warm up for 20 min
    1.Running intervals
    A. 4x400 m @ 90 s. pace
    - 200 m walk rest between sets - 2.00
    Times: 1.28, 1.30, 1.29, 1.28
    - Rest 4-5 min
    B. 5x300m @ 68 s. pace
    - 150 m walk rest between sets - 1.30
    Times: 1.06 1.06 1.06 1.06 1.06

  • LINCHPIN TEST 5 Workout

    For time:

    20 Back Squats 225/155
    2 mile run
    20 Back Squats 225/155

    *Use a rack

  • EASYWOD 18012020 Workout

    Raakarinnalleveto tekniikka

    Raakarive riipusta

  • Gymnastics + weightlifting + conditioning Workout

    150 min
    Warm up 20 min
    1.HSW
    - 25 m.

    2.BMU
    - 8 reps

    3.BFLY + BCTB
    - Bfly 40 reps
    - KCTB
    - BCTB

    4.Clean pull + Clean + Hang clean
    1+1+1 up to 75 % effort
    25 30 35 40 45 50 52.5 55 57.5

    5.Aerobic work
    For consistency:
    15 min easy erg - ski 2.29 / 500 m.
    -then-
    3 rounds:
    6+6 Single arm KB Thruster (light) - 16 kg
    6+6 Bird dog (3 s. hold on last rep)
    10+10 Side plank rotations
    -then-
    15 min easy erg - bike 2.19 / 500 m.

  • Pegboard Conditioning Workout

    3 Rounds:
    2 Pegboard Climbs
    50' Handstand Walk
    1 Pegboard Climb
    -> resting 2:00

  • Gymnastic run Workout

    4 rounds for time
    400m run
    1 min handstand hold
    20 pistol squats

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up for 20 min

    1.HSW
    - 18 m.

    2.MU
    - Skill drills
    - MU 5x1 + 7x2
    - Total of 19 MU

    3.Butterfly pull up
    - 40 reps

    4.Snatch pull + Snatch
    1+2 up to 80 % effort

    5.Accessory
    A. 3 sets:
    Single leg reverse hyper x 10+10 - 20 20 20 kg
    Reverse lunge to knee lift x 8+8
    Ring body saw x 6-12 - 8 8 8
    - Rest 60 s. between movements