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

  • Row, GHD, Muscle-ups, Squat cleans Workout

    5 Rounds for time

  • Backsquat 5 RM Strength

    Find your 5 RM in backsquat

  • Hortman Workout

    45min AMRAP
    800m run
    80 air squats
    8 MU (sub 45/25# bumper plate to overhead burpees)

    800m = 1 point so one round is 89 reps

  • ThrustSled Workout

    8 rounds against time:

    9 thrusters 95lb/65lb
    30m sled 55lb/35lb

    Sled should be pushed as fast as you can.

  • rest day Workout

    rest day

  • 12-7-14 Sprint Intervals Workout

    60m Sprints - on grass (wet/soaking) - rolling - 8x60m - 8.22, 8.10, 8.00. 7.90. 7.75. 7.65, 7.8, 7.97

  • Aten ASsault haaste Workout

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

  • 4.2.2018 Workout

    Syökäämme. Viimeinen viikko kyykkyä. On tämä vaan mukavaa puuhaa siis kyykkäily :)

  • 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

  • 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)