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

  • 3.12.2019 Workout

    3 RFT
    25 Bar over burpees
    10 Power Cleans 70/50kg
    500/400 Meter Row
    10 Push Jerks 70/50kg

  • Wod Workout

    "AMRAP 20'
    8 Power Snatch @60/40kg
    20 DU
    20 WB@9/6kg
    "

  • Shoulder to overhead Strength

    OTM 15 min

    1 - 5 min Shoulder press x 5
    6 - 10 min Push press x 4
    11 - 15 min Power jerk x 3

    First week start 50 % shoulder press 1 RM. Every next week try to add, more weight. You can also do one (1) more rep every minute every week.

  • Bootcamp Workout

    Warm up
    400m run or 500m row

    3 rounds
    10 air squats with 3 seconds pause at bottom
    10 box step ups

    Strength
    Backsquat
    Every 1:30 x 6
    10 reps @ 50% 1RM

    WOD
    EMOM x 20 (5 rounds total)
    1st: 15 TTB
    2nd: 10 DB box step overs
    3rd: 10 alt DB snatch
    4th: 12/10 cal row or 10/8 bike

  • Metcon strength Workout

    • 3 Round not for time of:
    Weighted Push Ups 10 reps unbroken
    (Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
    Assault Bike 1:00 @ 70-80% MHR
    Weighted Ring Rows 10 reps unbroken
    (Utilizza come zavvorra una Vest oppure dei bumper sul petto)
    Assault Bike 1:00 @ 70-80% MHR

  • Köysikiipeilydrillejä Workout

    A.
    Nopeat jalat: Aseta köysi niin että se menee leuanveto tangon yli tai roikkuu leuanveto tangosta. Hyppää tankoon niinkuin alkaisit vetämään leukaa, ja koita saada köydestä nopea jalkalukko.

    Tee 5 x 5 / niin kauan kun alkaa sujumaan

    B. Koita hypätä köyteen normaalisti ja saada jalat niin ylös kuin mahdollista. Sen jälkeen voit kiivetä köyden ylös mutta koita saada jalat niin ylös kuin voit. esim. 3 x 3

  • 31.8 metcon Workout

    5 minute window:
    900m bike
    1 round of cindy
    AMRAP squat cleans

    5 minute window:
    600m bike
    2 round of cindy
    AMRAP squat cleans

    5 minute window:
    300m bike
    3 rounds of cindy
    AMRAP squat cleans

    Result is total squat cleans

    Kilos: 60/70/80 and 40/50/60

  • Team WOD Workout

    FT
    30-27-24-21-18-15-12-9-6-3 (reps per team)

    partnered WB 9/6 kg
    partnered weighted situps 9/6 kg
    partnered DL 100/60 kg

  • Strength Strength

    • 5-5-5-5-5 of:
    BB Front Squats (tempo 33X1)
    5 @ 9 RPE (-5%) (Load Drop)
    65% 1RM 5 reps
    70% 1RM 5 reps
    75% 1RM 5 reps
    70% 1RM 5-5 reps
    (Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

  • Weightlifting Metcon Workout

    • “Isabel” 30 reps for time of:
    BB Snatch (any style) (60/40Kg)