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

  • Nancy Workout

    Metcon (time)

    “Nancy”

    5 Rounds for time:
    400m run
    15 OHS 42,5/30kg

    Timecap: 20 minutes.

  • Bike & SHSPU workout Workout

    Metcon (quality)

    EMOM for 18 minutes of:
    1 15/12 Calories bike
    2 4-10 SHSPU

    Accessory (optional)

    3 rounds of:
    ME ring support hold (goal is 20-30sec)
    30-60s rest
    ME pull-up hold (goal is 20sec+)
    30-60s rest
    ME Handstand hold (goal is 30sec)

    Rest as needed between rounds.

  • Chipper interval Workout

    "Metcon (time)

    3 Rounds, every 8:00 minutes:
    20/15 Calories row
    20 Push press
    20 SDHP
    20 Burpees
    20 CTB Pull-ups

    M: 35kg N: 25kg"

  • OHS & Double-unders Workout

    Metcon (time)

    5 Rounds for time:
    10 OHS 60/40kg
    50 Double-unders

    Timecap: 10 minutes

    Accessory (optional):

    3-4 Rounds of:
    8-12 Hamstring curls on rower
    1:00 rest
    20 Leg lifts over object
    2:00 rest

  • Partner sprint Workout

    "Metcon (time)

    With partner 5 rounds (each)
    15 Power snatches 35/25kg
    35 Double-unders

    *You go, I go

    Timecap: 18 minutes"

    "Harjoituksen tavoite on tehdä annetut liikkeet ja määrät läpi mahdollisimman nopeasti.
    Tarkoitus on kehittää liikenopeutta, suuntautumiskykyä ja koordinaatiota.

    Hyvin onnistuneessa harjoituksessa paukutat tempaukset läpi 1-2 osassa läpi “touch and go” -rytmillä ja hypit DU:t nopealla vauhdilla läpi. Jokainen työosio ajatus tehdä niin nopeasti kuin mahdollista.
    Tavoiteaika kierrokselle on alle 1:30.

    Räätälöi tempausta painoista sekä DU määrästä tai muuttamalla ykkösiksi. "

  • ”Mr. Joshua” Workout

    Five rounds for time of:
    400m run
    30 GHD sit-ups
    15 Deadlifts 115/80kg

    Timecap: 25 minutes

    Accessory:

    Spend 20 minutes on stretching quads

  • Hang snatches Workout

    Metcon (quality)

    EMOM for 12 minutes of:
    2 Hang snatches

    *Goal is to get back into lifting. Choose a moderate weight and focus on technique.

  • Strict ring dip 5 x 2 Strength

    • bodyweight/ weighted
    • banded/ feet on the ground
    • rest 90sec

  • 7 rounds for max reps Workout

    1:30 to accumulate:
    4 shoulder presses (40/60kg)
    4 front squats
    4 thrusters
    AMRAP burpees over the barbell
    1:30 rest

    Scaled WOD
    7 rounds for max reps:
    1:30 to accumulate:
    4 shoulder press
    4 front squat
    4 thrusters
    AMRAP burpees
    1:30 rest

  • Double 6 Workout

    AMRAP 6
    30 Double Unders
    15 KB Swings (heavy)
    10 Pullups

    Rest 3min

    AMRAP 6
    12/9 Calories
    10 Front Squats 60/40kg
    10 Handstand Pushups