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

  • TURKISH get up Strength

    Find your 1+1RM

    Start from the ground

  • Gymnastics + conditioning Workout

    145 min

    1.Gymnastics
    A. HSW practice for 10 min

    B. MU
    - 15x1

    2.Metcon
    3 Intervals
    A1. In a 8-minute window
    1000 m Bike-erg
    THEN in the remaining time AMRAP
    6 CTB
    6 Handstand push up - abmat
    6 Burpees to pull up bar
    Reps: 2.15 / 3 rnds + 12 reps

    Rest 3-minutes

    A2. In a 8-minute window
    1000 m Bike-erg
    THEN in the remaining time AMRAP
    10 pull up
    8 Push up
    18 Air squat
    Reps: 2.14 / 3 rnds + 34 reps

    Rest 3-minutes

    A3. In a 8-minute window
    1000 m Bike-erg
    THEN in the remaining time AMRAP
    12 Toes to bar
    24 Wall ball @ 9/6 kg
    48 Double unders
    Reps: 2.15 / 2 rnds

  • Weightlifting + strength Strength

    125 min

    1.WL
    A) Clean and jerk – 10 to 14 total sets
    Hang clean (below the knee) + Clean + Jerk – 1+1+1 @ 65+%, go every 60 to 90-seconds
    - 45-60
    Once the weight gets too heavy for the complex move to:
    Clean + jerk – 1+1 @ continue to build up, go every 120-seconds
    - 62.5-67.5

    2.Strength
    A) Box back squat – 4 x 6
    - 90 95 100 100

    B) Barbell hip thrust - 4 x 8
    - 70 80 85 85

    C) Leg press - 5 x 10
    - 50 70 90 95 95

    D) Lunges 3 x 16
    - 17.5

    E) Abduction 4 x 12
    - 40 45 45 45

  • Strength 31-03-2020 Workout

    1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 30s.
    1b) KB Gorilla Rows: 4 x 6-8 each. Rest 30s.

    • Goal: 4 hard sets - use 1-2 warm-up sets before starting work sets.

  • Metcon Workout

    “Michael” 3 Round of:
    Run 800 m
    GHD Sit Ups 50 reps
    GHD Back Exstensions 50 reps
    Se 50 reps a round sono troppo scala a 35 reps per round.

  • Tribute Workout

    10 RFT
    8 burpees
    16 squat
    10 HR push up
    20 lunges

    Work / rest
    40 sec / 20 sec

  • PK vol. 1 Workout

    5 kierrosta 120-160 sykkeillä, laadukkaasti ilman höntyilyä:

    15cal soutu/pyöräily/hiihto
    12/12 käsipaino shoulder press
    15cal
    12 mave
    15cal
    12 vatsarutistus
    15cal
    12 rengassoutu
    15cal
    12 etunojapunnerrus

    Painot ja skaalaukset siten, että kaikki toistot pystyy tekemään unbroken

  • Gymnastics + conditioning + strength Strength

    AM: 110 min

    1.BMU
    - 20 reps

    2.Conditioning
    A. EMOM25
    1) 10 cal bike
    2) 8 CTB + 25 DU
    3) 12 cal bike
    4) 8 TTB + 6 BTT
    5) rest

    B. Easy AB for 20 min

    PM: 75 min
    Strengh
    Back & shoulders
    - Weighted chin up 4x6
    - Incline bench press 3x8x27.5
    - Shoulder press 3x8x27.5
    - Arnold press
    - Lateral raise
    - Face pull
    - Sa. DB row
    - Rear deltoid

  • Corona 6 Workout

    Work 40 sec
    Rest 20 sec
    For 10 full rounds:
    8 burpees
    16 squats
    10 hand release pushups
    20 lunges

  • Hard routine + strength Workout

    155 min

    1.Weightlifting
    A. Dip snatch + snatch below knee

    B. Segmented snatch DL

    2.Metcon
    EMOM30
    1) 12 cal bike
    2) 7+5 CTB
    3) rest
    4) 12 cal bike
    5) 8+6 HSPU abmat
    6) rest

    3.Accessory
    - Hip thrust
    - Hamstrings
    - Bulgarian split squat
    - Banded walk
    - Bicep curl & press
    - Abmat situps