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 Ghost Workout

    (Metcon, reps)

    ”The Ghost”
    6 rounds of:
    1 minute of rowing
    1 minute of burpees
    1 minute of double-unders
    1 minute rest

  • D.T. Progressio nro. 5 (+Accessories) Workout

    Metcon (rounds)

    D.T. Progressio #5:

    EMOM ALAP of:
    9 Deadlifts 70/50kg
    6 Hang power clean
    3 Push jerk

    *ALAP = As long as possible

    Accessory:
    Mondays accessory if you haven’t done it yet.

    OR
    100 Band pull-aparts, split anyhow.

    Extra:
    Spend 10-20 min stretching/rolling!

  • Deadlifts (+Accessories) Strength

    Strength (load)

    Deadlift 1-1-1-1-1

    Extra:
    Spend 10-20 min stretching/rolling!

    Accessory:

    A) 4 sets of
    15 Reverse hyper
    10-15 GHR

    90-120s rest between sets.
    Scale ghr to hamstring curl on a bench if needed.

    B ) 50-100 weighted sit-ups. Split anyhow.

  • G.I. Jane Workout

    Metcon (time)

    ”G.I. Jane”

    100 burpee pull-ups for time.
    Target 15cm above max reach.

    Timecap: 13 minutes

    Extra:
    Spend 10-20 min stretching/rolling!

  • C&J, Wallballs & ropeclimb Workout

    Metcon (quality)

    For quality & min rest
    10-8-6-4-2 Clean and jerks 60/40kg
    30-24-18-12-6 Wallballs 20/14lb
    *1 rope climb after each set of wallballs.

    Timecap: 20 minutes.

  • Strict pull-ups, push-ups & American KBS Workout

    Metcon (reps)

    AMRAP in 15 minutes of:
    4 Strict chin-ups
    8 Deficit push-ups 20/10kg plates
    16 American KBS 28/20kg

  • Open 19.5 Workout

    WORKOUT 19.5

    33-27-21-15-9 reps for time of:
    Thrusters

    Chest-to-bar pull-ups

    Time cap: 20 minutes

    VARIATIONS

    Rx’d: (Ages 16-54) Men use 95 lb.
    Women use 65 lb.

    Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
    Women use 45 lb. and perform jumping pull-ups

    Teenagers 14-15:
    Boys use 65 lb. Girls use 45 lb.

    Scaled Teenagers 14-15:
    Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

    Masters 55+:
    Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

    Scaled Masters 55+:
    Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

  • Day 44.3 Workout

    Reverse Tabata:

    8 rounds:

  • Conditioning Workout

    EMOM10

    3 power clean
    3 front squat
    3 stoh

    @50-60/35-40kg

    Rpe 3

    Valitse paino huomioiden rpe. Fokus liikkeiden taloudellisuudessa.

  • DELOAD Gymnastics work 1 Workout

    EMOM12 (30 sec on / 30 off)
    1. Lat pull downs
    2. Slider plank drag walk
    3. Shoulder taps on plank / HS
    4. Strict straight leg raises / T2B
    5. Single leg broad jump
    6. Kip swings