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 Day Workout

    For time:
    5-4-3-2-1
    Squat Clean @70% of 1rm C&J.
    Jerk

    RPE 4

    First 5 Clean, then 5 jerks...finally 1 and 1. Scale if needed.

    Rest 5min

    3 rounds for time:

    7 Bar MU
    14 Double DB GTOH 22,5/15kg
    21 GHD Sit-Up

    RPE 4

    DB GTOH: one side of the DB must touch the floor. Get them overhead anyway you want. Try to hit all reps unbroken. Scale if needed (reps, movements)

    Rest 5min

    3k Row

    1000m RPE 2-3
    1000m RPE 3-4
    1000m RPE 2-3

  • Easy 2k Row Workout

    Easy 2k Row

    RPE 2-3

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC SKILL

    10min EMOM:

    1) 5 High Box Jump
    2) 10m Handstand Walk

    RPE 3-4

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    3-4 rounds, rest as needed

    10 Double KBS (eyelevel) + 10 Double KB STOH + 10 KB Squat

    Target: all reps unbroken

    RPE 3-4

  • Barbell Complex Strength

    WEIGHTLIFTING

    Barbell Complex:

    Find heavy of the day in 20min:

    2-position Hang Squat Clean (above/below knee) + 2 Jerk

    RPE 4-5

  • Optional accessory Workout

    GYMNASTIC CONDITIONING

    3-4 rounds, rest as neeced
    1) 10+10 Lunge Ball Throw
    2) 10 V-Up
    RPE 3

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING
    4 rounds for time:

    60 DU
    2 Rope Climb

    RPE 4

    Target <8min

    Tailoring Options

    DU→lower rep scheme: 60→ 40→ 25 or practice DU for 45sec each round

    Rope Climb→ lower rep scheme: 2→ 1 or climb from lying to standing

  • WARM-UP Workout

    EMOM x10
    1) Row/Airbike/Bike 45-50sec
    2) 3-5 Pull-Up, 5-10 Push-Up, 10-15 Air Squat

    5-10 Down Dog to Cobra video
    3-5 Kangaroo Flow video

  • 4x AMRAP 5 Workout

    4x AMRAP 5

    A)
    12/10cal row
    8 burpe over rower

    B)
    12 box jump
    10 thruster@40/30kg
    8 c2b

    rest 4min between A&B

    Target heavy breathing / scale weight or rep scheme if needed / haasta itseäsi ja pyri pääsemään epämukavuusalueelle

  • Saturday Madness Workout

    With a partner:
    14 Total Rounds of: (7 each)
    7 Hang Power Cleans @70/47kg
    7 Bar Facing Burpees
    200 Meter Run / 250m Row /250m Ski
    *One athlete completes a full round at a time

    Timecap: 35 mins