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

  • Recovery workout Workout

    "Metcon (quality)

    Recovery workout

    30 minutes for steady pace:
    2-3 Skin the cats
    30/24 Calories bike
    6+6 TGU
    30/24 Calories row"

    "Palauttava harjoitus.

    Harjoituksen tarkoitus on edistää palautumista kovista harjoituksista. Tavoite on edetä sellaisella vauhdilla, että tulee hyvä hiki, mutta ei happoja. Yleisesti ottaen vauhdin tulisi olla sellainen ettei harjoituksessa ole henkistä tai psyykkistä kuormaa. "

  • KTE & Double unders Workout

    Metcon (time)

    30-20-10 reps for time of:
    Knees to elbows
    50 Double unders after each round.

    Timecap: 6 minutes

    Accessory:

    Spend 20-30 minutes stretching

  • 3 rounds for time Workout

    Run 800 m
    30m bear crawl
    30 Russian KB swings (24/32 kg)

    Scaled WOD
    3 rounds for time:
    Run 400m
    20m bear crawl
    20 Russian KB swing

  • WOD Workout

    6x 2min ON 2min OFF

    A) 20 Ilmakyykkyä AMRAP: Kalorit

    B) 10+10 KP-Tempausta AMRAP: Tuplat

  • For load Strength

    10-10-10-10-10:
    Bench press

  • WOD Workout

    RX
    "FIRE & ICE"
    FOR TIME
    18-15-12-9
    Hang Power Snatch @43/30kg
    *Complete 75 Double Unders after each set.

    Timecap: 12 mins

    SCALED
    FOR TIME
    18-15-12-9
    Hang Power Snatch @ light
    *Complete 100 Single Unders after each set.
    RPE 9

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00/1:00 Bottom of Foot rolling
    10 Banded Ws
    1:00 Glute Bridge Hold
    -Rest as Needed b/t Sets-

  • Skill 18-07-2023 Workout

    PERFORMANCE
    EMOM x 5 MINUTES
    1 Ring Muscle-Ups + 1-3 Ring Dips

    FITNESS
    EMOM x 5 MINUTES
    1 Strict Pull-Up + 2 Kipping Pull-Ups
    Or
    3 Partner Assisted Strict Chin-Ups

  • AMRAP 8 Workout

    2 wall walks
    4 box jump-overs (61/76 cm)

    Scaled WOD
    AMRAP 8:
    2 inch worms + push-up
    4 box step-overs

  • Push pull -bodailua Workout

    EMOM15:
    a) 8-12 seated double db shoulder press
    b) 10-15 reverse grip Yates row
    c) rest

    Target: Find RPE9-10 of the day for a & b - increase weights from last week. Last set basically all out without failure.

  • Push press, Push jerk, Split jerk Strength

    5 x following complex (3 Push press, 2 Push jerk, 1 split jerk)