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

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Barbell
    A. Squat Clean
    Heavy Double for the day

    B. Every 30 s. for 10 minutes:
    1 Squat clean @ 85-90% of max Double
    - Not done, back pain

    2.Metcon
    A. 12 min AMRAP:
    8 DB Burpees - BBJ
    10 Chest to bar - butterfly pull ups
    15/12 cal Erg - row
    - Reps: 4 rounds + 1 BBJ
    - HR 159/176

    Rest 6 min

    B. 12min AMRAP:
    10 Power snatches - TTB
    30 Double unders
    15 m HS Walk - 15 cal ski erg
    - Reps: 4 rounds + 4 cal ski
    - HR 169/181

    3.Strength accessory
    A. Strict pull ups
    - 4x7

    B. 5 sets:
    10 strict DB press - 20 lbs
    10 EZ-bar bicep curl - 15 kg

    C. 3 sets:
    8 sa. DB row - 35 lbs
    10 side lat. raises - 10 lbs

    D. 4 sets:
    8 leg raises on stall bars

  • Metcon Workout

    • 12 Min AMRAP of:
    Double DB Devil Press (2X22.5/15Kg) 2 reps
    C2B Pull Ups 2 reps
    Double DB Devil Press 4 reps
    C2B Pull Ups 4 reps
    Double DB Devil Press 6 reps
    C2B Pull Ups 6 reps
    Etc.

  • Omatoimi lämmittely Workout

  • Metcon Workout

    • For Time:
    Plyo Box Burpees Jump Overs (60/50 cm) 60 reps accumulated
    Every 2:00 including 0:00 perform:
    Double KB Thrusters 8 reps
    Accumula 60 BBJO e ogni 2 min compreso l’inizio effettua 8 Double KB Thrusters, seleziona il
    peso delle KB tra 2X16-24/12-16Kg

  • Endurance WOD Workout

    Every 6 minutes for 36 minutes (6 rounds):
    500 m run
    15 box jumps 24/20”
    15 wall balls 9/6 kg

  • 21.9.2020 WOD Workout

    For time:
    Front Squats
    18-15-12-9
    Double Unders
    40-30-20-10
    Barbell 45/35kg

  • Box P 03-04-2020 Workout

    STRENGTH
    1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
    1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
    - Goal: 4 tough sets with great core control.

    CONDITIONING
    AMRAP 15:
    40 Double Unders
    30 DB Push Press (50, 35)
    20 DB Renegade Rows (50, 35) (total reps)
    10 DB Devils Press (50, 35)
    - Goal: Tough 80% pace, for 3+ rounds. UB on everything but the Push Press.

    EXTRA CREDIT
    Banded pushdowns with a neutral grip: 4 x 15. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min

    1.Rowing intervals
    A. 4 rounds:
    3 min/90 s. @ 2:05/500 m
    - Times: 2.05, 2.05, 2.04, 2.05
    - Rest 2 min

    B. 4 rounds:
    3 min/90 s. @ 2:03-1:59/500 m
    - Times: 2.03, 2.03, 2.03, 2.02
    HR: 162/182
    Cool down for 10 min

    PM: 90 min
    Warm up for 15 min

    1.HSPU Strength
    A. Pike push up: Accumulate 20-30 Reps
    - 25 reps

    B. Box Pike HSPU: Accumulate 20-30 Reps
    - 24 reps

    2.Back squat
    4x4 @ 80-82.5 kg

    3.Reverse hyper
    4x15
    - 30 40 40 40 kg

    4.Accessory
    Isometric shoulder press at endrange 3x6x3 s.

  • Gymnastics Core test Workout

    Max sec in
    - Nybörjare: armadillo hold
    - Atlet: Hanging tuck 40sec
    - Avancerad: L-hang 20sec
    - Tjurnacke: Paralette L-sit 40sec
    - Ninja: Back + front lever 15sec
    - Avenger: Human flag 20sec

  • 9.9.2020 WOD Workout

    Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
    7 x ( 1 + 1+ 1) x 50% - 60%
    Send off 1:30