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

  • 111220 Perjantai Strength

    Every 2min for 3 sets of each:
    4 squat snatch @50% of 1rm
    3 squat snatch @65-70% of 1rm
    2 squat snatch @75-85% of 1rm

  • Ski 30min with c2bike Workout

    Ski 30min (basic condition pace)
    Every 4min/starting at 0.00 c2bike-standingx20sec sprint (90%)

    -Result skierg meters

  • 8 rounds for time Workout

    Row 500m
    10 Push-ups
    5 shoulder press 15kg db

  • AMRAP9 Workout

    AMRAP9

    10 V-ups
    10 walk out
    10 heel touches
    10 plank steps
    10 Leg lifts

  • Gymnastics + weightlifting Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 30x1

    2.SYN gymnastics strict HSPU - day 1
    A. 2 rounds of:
    - FROGGER x 20 m
    - CHILDS POSE HANDCUFF x 1:00
    - SHOULER FLEXION x 1:00

    B. 1 set of:
    - SERRATUS LEANS x 60 s.

    C. 3 sets of:
    - HEADSTAND x 15 s.
    Rest 15 s.
    - PROTRACTION PUSH UP x 3 (3 s. down, 3 s. hold - floor)
    Rest 40 s. between sets

    D. 4 sets of:
    - BOX HSPU (KNEELING) x 3 (5 s. down, 1 s. hold - floor)
    Rest 90 s. between sets

    3.WL
    A. Lifting warm up: Jerk balance 3x5 @ light weight
    - 25 30 35 kg

    B. Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9

  • Extra Credit 26-07-2020 Workout

    – Jefferson curl 3 x 3 10s Descent, 10s Ascent
    – Prayer Stretch x 60s
    – Lizard Pose x 60s each

  • Partner WOD Workout

    Warmup
    3 rounds
    10 squats
    10 dubs
    10 RKBS (light weight)

    15 minutes to warmup hang power cleans and prepare equipment.

    Team WOD
    Teams of 2, both people work at the same time. For example, first 4 Min AMRAP, one person Rows and one person jumps rope. Switch as needed.

    6 Minute AMRAP
    Calorie Row
    Box jumps 24/20
    – 2 Minute Rest –

    6 Minute AMRAP
    Wall Ball Shots (20/14#)
    Burpees
    – 2 Minute Rest –

    6 Minute AMRAP
    Double unders
    American Kettle Bell Swings (53/35#)
    – 2 Minute Rest –

    6 Minute AMRAP
    Hang Power Cleans (135/95#)
    150 Meter Run

    Score is total reps

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 35
    - BCTB x 45 (singles)

    2.Front squat
    Front squat
    - 6x3 @ RPE 7-8

    3.Metcon
    4 rounds, faster each round:
    8 Burpee box jumps 24''
    12 Deadlifts 60 kg
    15 Cal Run
    - Rest 90 s. between rounds, go faster each round
    - Times: 2.30, 2.21, 2.16, 2.18

    4.Accessory
    5 sets:
    8+8 Wall supported Single leg RDL - 15 kg
    15 s. hollow hole + 15 hollow rock

  • Seal row 5-4-3-5-4-3 Strength

    Seal row 5-4-3-5-4-3

  • Erika 17 v! Workout

    FOR TIME

    Buy in: 17 cal assault bike

    170 thruster (17 kg)

    After every 17. thruster do:
    1 negative pull up (1 s hold, 7 s descent)
    7 burpees

    Cash out: 1700 m run with 17 kg weight vest!