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

  • 15min EMOM of your choice Workout

    15min EMOM of your choice

    1) movement A
    2) movement B
    3) movement C or rest

    Pick the movements, make up your own rep scheme and have fun!

  • WOD - Thrusters & DU Workout

    Thrusters @60KG

    10 Thrusters
    50 Double Under
    8 Thrusters
    40 Double Under
    6 Thrusters
    30 Double Under
    4 Thrusters
    20 Double Under
    2 Thrusters
    10 Double Under

  • Bike, Double unders and pullups Workout

    For time

    • 12/10/8/6/4/2 Cals @ assault bike
    • 42/36/30/24/18/12 Double unders
    • 12/10/8/6/4/2 Pullups

  • Hard routine + strength Strength

    160 min
    Warm up for 10 min

    1.Gymnastics skill interval
    EMOM x 14:
    1) Chest to bar > butterfly pull up - 10 10 10 10 9 9 9
    2) HS walk > HS shoulder tap - 15

    2.Strength
    Every 2 minutes for 7 lifts:
    Clean and Jerk

    3.Metcon
    6 x 3 min on / 1 min off:
    A) 10 Double DB snatch + 10 Box jump overs - 2 x 30 lbs
    Reps: 46 + 49 + 49 = 7 rounds + 4 DDS
    B) 10 (Double) DB Squats + 10 cal Row - 1 x 30 lbs
    Reps: 45 + 47 + 48 = 7 rounds
    HR: 171/185

    4.Strength accessory
    A. 4 x 8 strict pull ups

    B. 3 sets:
    10+10 seated DB press - 10 kg
    8+8 bicep curls - 10 kg
    12 side lateral raises - 10 lbs

    C. 3 sets:
    20 DHDSU to parallel
    20 GHD hip extensions

  • Conditioning Workout

    50 min
    Warm up for 20 min

    1.Conditioning
    EMOM30 (5 rounds):
    1) 10 DB thrusters - 2 x 10 kg
    2) 10 hollow rock + 10 arch rock
    3) 10 DB hang clean + jerk - 2 x 10 kg
    4) 30 s. HS hold
    5) 10 lunges w/DB - 2 x 10 kg
    6) 10 v-ups + 10 jumps over DB
    HR 149/171

  • Home workout Workout

    EMOM x 10
    1) 4-12 push up
    *
    Hs practice
    3-4rounds
    1) 1-5 wall walk
    2) 8-20 shoulder tap
    3) 20-40s hs hold

  • 10/27/20 Workout

    Warm up(10)
    3rds
    10 side lunge
    20 plyo jumps
    10 squats
    20 knee grab

    WRK(24)
    WRK 2:00 REST 1:00 x8
    4 air squats/dumbbell front squats
    8 dumbbell/barbell push press
    16 plank taps
    24 dumbbell hopovers

    Finisher
    50 double crunch
    1:00 chest opener

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    2-4 rounds, rest as needed:
     
    3-8 Russian Dip video

    RPE 3+ to 4

  • Henkeli 030220 Strength

    ** Jerks, squats, Broad Jumps and accessory.**

    8x1 split jerk form rack or blocks.
    85-105% max. (voit tehdä esim pyramidina)

    Back squat 6x2

    10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

    3 rds:

    5+5 turkish get up
    5+5 käsipainosoutua punnerrusasennossa. hidas, kontrolloitu liike, pyri pitämään lantio stabiilina, ettei se lähtisi kiertymään liikkeen mukana

    Mark your split jerk weights here 👇🏻