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 + gymnastics + weightlifting Strength

    AM: 80 min
    Warm up for 30 min
    1.Conditioning
    12x90 s. on/ 90 s. off:
    A) 12 cal Ski + Max effort KB Snatches 16 kg
    Reps: 10 10 10 11 12 13
    B) 12 cal Ski + Max effort Double KB Thrusters 2 x 12-16 kg > 12 kg
    Reps:12 12 12 12 13 14
    Cool down for 15 min

    PM: 135 min
    WU for 30 min
    - 20 HSPU + 40 bfly + 10 m. HSW
    1.GS
    A. Ring muscle ups
    - RS
    - TWB
    - HTR
    - 2 S + MU 11 x 1
    - 2 S + MU + HTR 2 x 1+1
    - Total of 13 MU

    2.WL
    A. Muscle snatch from below the knee on toes 3-4 sets w/ empty bar

    B. Snatch + Overhead squat
    3 attempts to max. Lift every 3 minutes.

    3.Strength
    A. 4 sets: - not done
    6+6 Single leg RDL
    10 Heel elevated Goblet squats
    20 Landmine twists
    - Rest 90 s between rounds-

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min
    - 20 HSPU
    1.GS
    A. HSW practice for 20 min
    - 15 m.

    B. BMU practice for 15 min
    - 12 x 1

    C. Bfly practice for 10 min
    - 5 6 6 6 6 6 5 = 40 reps

    D. CTB practice for 5 min

    E. Every minute on the minute for 8 minutes:
    Tough set of chest to bar
    - RiR 2-3 at first set
    Reps: 15 11 5 6 5 5 5 5 = 57 reps

    2.WL
    A. Hang power clean + Push jerk
    Build to heavy 3+2 for the day

    3.Conditioning
    ”Habanero”
    A. 10 x 1 min on/ 1 min off:
    8 Deadlifts
    6 Hang power cleans
    4 Front squat
    2 Shoulder to overhead
    Max effort burpees
    - Bar at 35-40 kg (Complex unbroken) > 35 kg
    Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

    4.Spinal decompression

  • Sawotta 2018 Event 1 Workout

    For time:

    1500 m run
    30 box over jump
    30 KB snatch
    30 KB squat

    Time cap 12 min.

  • Endurance Workout

    • 4 Interval of:
    Run 800 m @ > 90% MHR
    1:1 rest each interval

  • Metcon Workout

    • 21 Min EMOM of:
    1st Min
    One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
    2nd Min
    BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
    (Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
    3rd Min
    Toes to Bar 10-15 reps

  • 4 kierrosta: farmarikävely / front rack carry (yhden käden) Workout

    4 kierrosta laadulla:

    • 20sek farmarikävely vas.
    • 10sek lepo
    • 20sek farmarikävely oik.
    • 10sek lepo
    • 20sek front rack carry vas.
    • 10sek lepo
    • 20sek front rack carry oik.
    • 10sek lepo

    Käytä niin raskasta kuulaa kuin mahdollista. Kuulan paino kommenttiin.

  • 10 MIN Bearcomlexes Strength

    Every 30 seconds for 10 minutes (20 reps)

    • 1 Bearcomplex

  • Metcon strength Workout

    • 3 Sets of:
    BB Deadlifts touch n’go 12 reps unbroken
    (120/84Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
    1:00 rest
    One-Arm DB Rows 12 reps/side
    (Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
    1:00 rest
    Strict Deficit Handstand Push Ups 4-8 reps unbroken
    (Utilizza un deficit che ti permetta di completare le reps unbroken)
    1:00 rest

  • Back Squat 3x3 Strength

    Same weight all sets

  • DU, lateral bar over burpee, 1 power clean + 3 jerks Workout

    4x 60 Double-Under, 20 lateral bar over burpee.

    Find a heave set of: 1 Power clean + 3 jerks, you have 15 min after the metcon.