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

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    5-10min Banded March to Plates video

    RPE 3 to 4

  • Nanorosso 22.05.2020 Workout

    Da 1 a 10
    Hang power snatch 35kg
    Lateral bar burpees
    Ttr
    Dopo ogni serie 3 wall climb

  • Pn-reenit Workout

    Ylöstyöntö pukeilta kakkosia
    25,30,35,40,45,49

    Rive matalalta pukeilta kakkosia
    25,30,30,35,0,35 ehkä 40?

    Tempaus matalalta pukeilta 2-3reps
    20,25,25,29,29,30,34
    Pari lensi eteen

    Takakyykky kolmosia
    50,60,70

    Loppujumps!

    Kylläpä hengästytti ja paikat jumissa.

  • Running + gymnastics + strength Strength

    AM: 60 min
    Warm up 25 min
    1.Running intervals
    2 x 1600 m @ 340-350 s.
    - Rest as needed - 10 min
    - 6.47
    - 6.41
    Cool down 10 min

    PM: 160 min
    Warm up 15 min

    1.HSW
    - 16 m.

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 7x1 + 8x2 - 23 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 50

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 40

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 11 reps

    3.Push press
    A. 6 RM
    - Max 2 sets

    B. 5 sets:
    4 Push press @ 6 RM weight - 47.5 kg
    - Rest 20 s.
    8 Standing DB Bent over rows - 30 30 35 35 35 lbs

    4.Core
    A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Gymnastics
    A. Bar MU Drills
    - 3 3 3 2 reps

    2.Power snatch
    A.1 RM

    3.Metcon
    A. 25 min AMRAP:
    800 m Run
    10 Squat snatches 60/40 > 35 kg
    5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
    - Rest 60 s. between rounds
    - When at 25:00, finish the round you are on!
    - Result: 4 rounds done in 30.00
    - Round times: 6.42, 6.53, 6.38, 6.44
    - HR 170/180

    4.Strength
    A. 3 sets:
    SHSPU knees on box - 6 7 8

    B. 3 sets:
    10 bicep curl & press - 15 15 15 lbs
    8 sa. DB row - 35 35 35 lbs

    C. 3 sets:
    12 side lat raise - 10 10 10 lbs
    10 push ups

    D. 3 sets:
    15 bicep curls 15 kg

    E. EMOM7: abs

  • Burpee hour Emom Workout

    60 min emom with partner
    Minimum 12 burpees per person per minute

  • Main site Sunday 200503 Strength

    Clean & jerk 5-5-5-5-5-5-5 reps

  • 5x2 squat snatch Strength

    5x2 squat snatch

    Easy weights.
    No fails

  • F.U. Corona WOD #49 Workout

    A)
    3-5 rounds
    10 Triceps Extension
    10 Elbow Lifts
    5-10 reps Tempo Push-Ups 6s down/6s up
    Push-Up hold / hold in the low position as long as you can

    B)
    20 Flutter Kicks
    10 Leg Raises with slow tempo

  • Diesel Workout

    Deadlft
    5-3-2-2-1

    Amrap 8
    3-6-9-12...
    Toes to bar
    DB squat