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

  • E6MOM x 9 (54min, 3 rounds) Workout

    E6MOM x 9 (54min, 3 rounds)

    Row/Airbike/Bike/Ski for 54min (you can choose several machines or go with just one). Every 6th minute alternate between A, B, and C. Workout starts with A.

    A: 3 rounds of “Cindy”
    B: 2 rounds of “Macho Man” 
    C: 1 round of: 50 DU + 20 GHD Sit-Up

    Overall RPE 3 to 4. Machines with RPE 3 (and nose breathing only if wanted)

    If you are short on time, you can do 2 rounds (36min).

    Target: repeatable pace!

    One round of “Cindy” is:
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    One round of “Macho Man” is:
    3 Power Clean
    3 Front Squat
    3 Jerk

    Loadings:
    Rxd: 60/40kg
    Masters: 50/35kg
    Tailored: 40/30kg

  • ”Athlete's Foot" Workout

    5 Rounds:
    1 Minute Box Jumps
    1 Minute Toes to Bar
    1 Minute Kettlebell Swings 24/16
    1 Minute Rest

  • For time Workout

    21 Power Clean and Jerks (70/47.5)
    100 DU's
    21 Power Clean and jerk (70/47.5)
    100 DU's

    • On the Minute: 8 Wallballs
    • Start with a wallballs

    (Time cap: 18min.)

    • Ohjeistus:
    • Suorita 8 seinäpalloja joka alkava minuutti.
    • Aloita pallosta.
    • Jatka rinnallevetoja ja tuplien toistoja aina siitä mihin jäit.
    • Kuorman tulisi olla sellainen, että kykenet suorittamaan ~10+ toistoa yhteen putkeen freessinä, (~60%/CJ 1rm.).
    • Skaalaa kurmaa/toistoja tarvittaessa.

  • Snatch complex Strength

    B.

    Find a heavy set in 20min.:
    1 Squat snatch
    1 OHS
    1 Hang Squat snatch
    1 OHS

    • Ohjeistus:
    • Etsi päivän raskas kuorma ko. sarjaan 20min sisällä.
    • Pidä tekniikka asiallisena.
    • Pidä ~2-3min. tauot sarjojen välissä.

  • Lauantai 16.5. Workout

    3 rounds
    4 min Row
    4min Jog
    4min:
    10 Air squat
    15 Sit up
    20 Box step up

    Rpe 3

  • Vertical Jump Workout

    Vertical Jump to a Target
    4x6, Rest 90s

  • Sunnuntai 10.5. Strength

    Every beginning 75s x 6
    6 Tng power snatch 55-65%

  • Sunnuntai 3.5. Strength

    Front squat
    4x8 60-65%

  • Box P 05-05-2020 Workout

    STRENGTH
    1) Close Grip Floor Press: 6 x 5 @a moderate weight for all sets. Rest 90s.
    - 3 warm-up sets
    - Option: Light to Moderate weight

    2) Strict T2B/Push-up Warm-up x 5 minutes.

    METCON
    AMRAP 16:00
    10 Strict T2B
    10 Push-ups
    400 Meter Run / Row / Bike / Ski
    - Goal: Moderate effort for the entire 16:00 - 70-75%.
    - Rx+: Workout time is extended to 20 minutes. Round starts with 5/3 Bar Muscle-ups

    EXTRA CREDIT
    1a) Banded Facepull-apart: 4 x 15. Rest 30s.
    *Hold end range for a 1 count
    1b) Banded Pulldowns: 4 x 15. Rest 30s.

  • Keskiviikko 29.4. Workout

    Gymnastics
    8 min emom
    Ring MU/Bar MU/C2b/ Leuka 1-6

    4 min rest

    8 min amrap
    Hspu 6
    K2E 8
    Kb/Db snatch 5+5