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

  • The fast and furious 9 Workout

    4 Rounds

    Amrap 9
    rowing 9 cal
    assault bike 9 cal
    shuttleruns 9×10m
    *burpees 9 reps *

    Rest 1 minut

  • Gymnastics + conditioning Workout

    125 min

    1.BMU
    - 2 x 2
    - 1 x 4
    - 2 x 6
    = 20

    2.CTB
    - Every 90 s. x 6: x reps CTB
    - First set 10 reps
    - Other sets 6 reps
    - Easy bike between sets

    3.Metcon
    A. 4 RFQ:
    200 m run
    8 TTB
    200 m run
    6 SHSPU abmat + 10 kg plate
    Time: 15.00

    B. 5 RFT:
    8 BBJO
    10 pistols squat (to ball)
    12 cal AB
    14 GHDSU
    Time: 18.03

  • Friday 18/06 Workout

    10 thrusters 40kg
    15 Burpees over the bar
    20 push ups

    Time cap 20m

  • Gymnastics + weightlifting Strength

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 3 x 1 (huono MU-päivä)

    2.BMU
    - 1x1 + 7x2

    3.WL
    4 x every 2 min:
    4 TNG clean
    - 70-75 %
    - 50 kg

  • Strength + conditioning Strength

    AM: 90 min

    1.Front squat
    - 5 x 5 @ 55 - 75 %
    - 44, 48, 52, 56, 60 kg

    2.Metcon
    AMRAP25:
    15 BJO
    15 CTB/pull up/TTB
    20 cal bike
    10 cal ski
    Reps: 5 rounds + 15 box jump overs + 8 TTB

    PM: 110 min

    1.Strength
    A. Shoulder press
    - 5 x 5 x 30 kg

    B. Bench press
    - 4 x 8 x 35 kg

    2.Metcon
    E3MOM x 6:
    8 thrusters 2 x 14 kg KB
    8 BBJ
    8 cal AB
    Times: 2.00, 1.56, 1.53, 1.52, 1.47, 1.42

    3.Strength accessory
    A. 3 sets:
    8 incline DB press 8 kg
    15 side lat raise 4 kg
    15 bicep curls 14 kg

    B. 2 sets:
    15 push ups
    15 side lat raise 3 kg

    C. 3 sets:
    10+10 bulgarian split squat 10 kg
    15 KB DL 2x20 kg

    D. 2 sets:
    15 quad extensions 35 kg
    15 hamstring flexion 10 kg

  • FUNCTIONAL 18.9 Workout

    3 rounds:
    10 press
    5 pull up/ 10 ring row
    -rest 1-2 min between rounds-

    3 rounds:
    10 push up
    20s. hollow hold
    -rest 1-2 min between rounds-

  • 11/26/20 Workout

    Warm up(10)
    3rds
    10 plyo
    10 knee grab
    10 side lunge
    10 heel grab

    RECVR(45)
    walk, run, bike, jog, do something active pre or post 🦃.

    Finisher
    50 round the world
    1:00 butter fly stretch

  • Rest day Workout

    Rest day

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 4
    Deload week

    Conditioning
    Metcon x 2
    Aerobic work x 1, 60 min

    Gymnastics
    MU - 15
    BMU - 20
    BFLY -
    KCTB - 45
    HSW -

    Recovery
    Avg. time to bed - 23.05
    Avg. cals/day - 2670
    Capacity - 105

  • Nanorosso 17.11.20 Workout

    For time
    800m run
    25 thrusters 42.5kg
    25 ctb
    800m run
    25 ohs 42.5kg
    25 ttb
    800m run
    25 Front squat
    25 pull up