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

  • 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

  • 21.9.2020 WOD Workout

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

  • 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.

  • Time to run again Workout

    2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch

    Track/ bike
    10 x 100m 1:1 rest

    try to hit same time every time
    rest equal time to your work time
    mark all 10 efforts times up

  • 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

  • Option A: Active Recovery WOD Workout

    5 Rounds x AMRAP 4:
    30 x 10-Meter Shuttle Runs
    30/20 Calorie Row
    Max Single Dumbbell Hang Clean & Jerks 23 / 16 kg

    Rest 4 Minutes Between Rounds.

  • Weightlifting strength Strength

    • 3-3-3 of:
    BB Jerk
    3RM
    90% 3RM 3-3 reps

  • Muscle-up Conditioning Workout

    AMRAP 1:30 x 10 Sets:
    250/200 Meter Row
    Max Muscle-ups

    Rest 30 Seconds After Each Round

    Sets 1, 3, 5, 7, & 9: Ring Muscle-ups
    Sets 2, 4, 6, 8, & 10: Bar Muscle-ups

  • 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.

  • 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.