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

  • Tuesday metcon Workout

    "Nate"

    Complete as many rounds in twenty minutes as you can of:

    2 ring muscle ups
    4 HSPU
    8 KBS 32/24 kg

    Scale if needed!

  • Omatoimi ekstra Workout

    2-3 rounds
    plate carrying x 30-40meters (front carry)
    Women: 30-50kg and Men: 40-70kg
    Hanging from bar x 30-60seconds
    rest 2-3 min

  • Strength Strength

    Close Grip Floor press: 1RM + Drop Set
    Rest 2:00 after

    After a 1RM is completed Go down to 75% of that number and perform 1 set x max reps

  • Tuesday technique Workout

    Ring Muscle Up Practise

  • Endurance wod Workout

    EMOM
    Even minutes- max effort row/ ski/ bike for calories
    Odd minutes- 5 x heavy DB or KB deadlift
    • if you want to use the bar do 1.5 x your BW
    Repeat this couplet until you reach 300 cals on the rower/ski/bike

    • use remaining time to work on a skill

  • Endurance Class Workout

    A) 5 min AMRAP
    10 DB Box step overs 24/20”, (2) 50/35
    30 DU (60 singles)

    2 min Rest

    B) 5 min AMRAP
    16/12 cal row
    12 HSPU

    2 min Rest

    C) 5 min AMRAP
    12 Thrusters 75/55
    3 Ring/bar MU (9 CTB Pull ups)

    2 min Rest

    D) 5 min AMRAP
    15 KB swings 53/35
    15 Ab mat sit ups

    Score each 5 minute AMRAP separately in comments, Rounds + Reps

  • For time Workout

    60 cal Bike / Row
    50 Squats
    40 Walking Lunge steps
    30 Wallball
    20 Box Step Overs
    10 Jumping Lunges

    Ergon jälkeen ota Med.ball ja kanna sitä loppu treeni mukana, jos pudotat pallon, tee 5 sakko burbeeta.

  • Olympic 28.11 Workout

    1
    20 minutes for 1+1 complex
    One snatch + one hang snatch
    2
    EMOM 8
    1. 2 snatches + 2 hang snatches + 2 ohs
    2. Rest
    Start easy, go heavier during these 4 sets

  • Performance Workout

    A.
    Every two minutes, for 16 minutes (8 sets of):
    Front Squat x 2-3 reps

    Build over the course of the eight sets to today’s heaviest triple.

    B.
    Three rounds for time of:
    Run 400 Meters
    30 Double-Unders
    20 Deadlifts (155/105 lbs)
    10 Front Squats (155/105 lbs)

  • Barbell Complex Strength

    Barbell Complex:

    Clean + Hang Clean + Jerk

    7 set, find heavy of the day

    RPE 4-5

    Rest as needed between sets.