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

  • Conditioning Workout

    For time
    10-20-30-40-50 Cal row
    After each set for both person :
    15 m Goblet lunge + squat @24/16kg

    2 Mins REST

    50-40-30-20-10 USA KB swing @24/16kg
    After each set for both person :
    15 m wheelbarrow

    2 Mins REST

    50 syncro clapping push up

    Total timecap : 35 mins

  • Hard routine Strength

    140 min
    Warm up for 15 min

    1.Squat clean + Front squat + Jerk
    A. Heavy 1+1+1 for the day
    25 27.5 30 32.5 35 37.5 42.5 47.5 52.5 55 57.5 60

    2.Strength
    A: 4 sets:
    3 Weighted pull ups - 10 15 20 22 kg
    Max effort Handstand push ups (Strict if possible) - knees on box 20"
    - 7 8 8 9

    3.Metcon
    A. 5x3 min on / 2 min off:
    12 Overhead squats - 35 kg
    50 Double unders
    Max effort Ski - 335 386 390 395 410 m

    4.Strength
    A. 3 sets:
    20 back ext. DB row on boxes - 20 20 20 lbs

    B. EMOM7: abs

  • Aerobic work + gymnastics + weightlifting + strength Workout

    AM: 30 min
    90 s. run/60 s. walk
    4.25 km, 7.10 min/km
    HR 123/160

    PM: 140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20 (singles)

    2.Back squat
    5x75 % - 67.5
    4x80 % - 70
    4x85 % - 72.5
    3x87-90 % - 75
    5x70 % - 62.5
    New set every 2 min

    3.Supersets
    - Not done

    4.Metcon
    3x5 min on, 3 min off:
    10 Chest to bar > 10 pull ups
    20 OHS 30 kg barbell > 25 kg
    30 cal Row
    40 DU
    Reps: 102 + 103 + 101 = 3 rounds + 6 pull ups

  • Gymnastics + weightlifting + conditioning + core Strength

    135 min
    Warm up for 20 min

    1.BMU
    - BMU 10x2

    2.Clean & Jerk complex
    A. 4 x every 90 s.
    3 TNG clean
    x 70-75 %
    - 50 50 52.5 52.5 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 65-70 %
    - 42.5 45 45 45 kg

    3.Metcon
    4 rounds for time:
    7 Deadlift 50 kg - 35 kg
    7 Hang power clean
    7 Front squat
    1000 m Bike erg
    Time: 12.57

    4.Core
    3 rounds of 30 s. work, 30 s. rest:
    1. V-ups
    2. Side plank hold, R
    3. Side plank hold, L

  • Romanian deadlift Strength

    Romanian deadlift 3 x 5

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps) 14lb
    • Sumo deadlift high-pull: 75 pounds (Reps) 1 round@55/2@35
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)45lbs
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • Kotitreeni WOD Workout

    Emom 30min
    1. Thruster 40s
    2. 6 V-Ups/ 8 Sit ups
    rest of the min Jumping jacks
    3.rest

    Skaalattu
    EMOM 30min
    1.min Air Squat 40s
    2.min 8 Sit Ups, rest of the min Jumping Jacks
    3.min rest

    Katso Wodin liikkeet briiffi videolta.

  • AF #masu Strength

    AF WEEK 11, Day 3

    WEIGHTLIFTING:
    E2MOM x5:

    Power Clean + Hang Squat Clean + Jerk. TnG reps.

    Target: find a technical heavy combo of the day.

  • BENCH MINI PYRAMID 3 5 8 10 8 5 3 Strength

    3-5-8-10-8-5-3 reps of bench press

  • Muscle & Power, AV1 Strength

    Power clean 4x4 reps