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

    4 rounds for time
    20 kb swings @24/32kg
    10 burpee pull ups
    20 walking lunges with kb one arm front rack hold (same weight that you are using on kb swings) keep for 10 steps on right side, and then for 10 steps at left side.

    time cap 20 minutes

  • Recovery/Mobility WOD Workout

    Palautteluharjoitus. Matalatehoista liikkumista, liikkeen kautta availua/vahvistamista sekä mobility work.

  • Take a partner and work together alternating times Workout

    3 times each movement for both before going next one. (EACY PACE)
    1 min on / 1min off.
    a. Rowing
    b. Watt bike / Concept bike erg / assault bike
    c. Ski erg or Double under practises
    d. KB tgu 2+2 (goal is do 2 reps to right hand and 2 to left hand in 1 min) use enough light weight. If it takes more time then it takes.
    e. Burpee box step overs (eacy pace, in 1 minute about 8 reps).
    f. Farmers walking with 2 dumbbells
    (1-2 min vaihtoväli kun liikutaan seuraavalla pisteelle)
    Total time about 40-45 minutes. Goal is to get average heart rate about 70% of max heart rate. It will go over 70% of max during work on some movements but it comes down while you are resting this 1 minute when your partner works.

  • Some Cindy and Mary Workout

    5 minutes of Cindy, then 2 minutes of rest and then 5 minutes of Mary

  • Shoulder press Strength

    10 x 3 @75%

  • Floor Press 4x10 Strength

    Floor Press (week 1) Use 90% of your 1RM
    4x10 @60%
    10+ @60% (AMRAP but leave a couple in the tank)

  • Shoulder press Strength

    50%x5,
    60%x3,
    70%x2,
    75%x1,
    80%x8+

  • Hang Snatch + Snatch. Strength

    WEIGHTLIFTING

    Hang Snatch + Snatch. Drop and Go.

    Every 90sec x9

    1-3 RPE 3
    4-6 RPE 3+
    7-9 RPE 4

    Snatches can be done anyhow (power/squat)

    Try to add 5-10% compared to last week

  • Lunges, sit-ups and swings for quality Workout

    30-20-10 reps for quality and minimum rest:

  • Ring eccentric pull up Workout

    10 RPE 7
    10 RPE 8
    8 RPE 8
    8 RPE 8
    6 RPE 9
    6 RPE 10

    Tempo is 3010 with 90 seconds rest! Keep a hammer grip on the rings. This is going to be hard with the high volume. Scale to banded eccentric bar chin ups.