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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

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min bike erg or row
    24 plate hops
    12 GTOH+Halo with plate 10/15kg
    12 pause goblet squats
    6+6 single arm plate press
    1:00 plank hold

    Metcon
    2-3 sets
    2 rounds for time
    30-50 double unders
    8-10 double db hang power clean
    8-10 double db thrusters
    rest 2.5 min bwn sets
    eli 2 kierrosta aikaa vastaan, lepo 2.5 min ja toista. Yhteensä 4 tai 6 kierrosta siis tulee.

    Then start to build for thruster weight

    Strenght and Conditioning
    emom 5
    5 thrusters @65-70%
    rest 1 min
    emom 5
    3 thrusters @75-80%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 thruster @85-90%

    Accessory Work
    2-3x12-15 lateral db raises + good hold after last rep
    2-3x15-20 reps double db elbow row againt bench 30-45 degrees or ring row for back shoulders
    2-3x8-12 rolled up ghd back extensions
    rest as needed

  • Accessory work Workout

    2-3 rounds for quality, rest as needed
    8+8 seated db external rotations
    5 Jefferson curls
    10+10 windshield wipers (hanging or lying)

  • Sprints Workout

    (3-) 6 Rounds, time each round separately:

    15 KB Swings 32/24 kg
    350 m Row

    3-5 min rest between rounds

  • EMOM 20 min Workout

    EMOM 20 min

    Even:
    10''-25'' wall facing HS Hold
    or
    HS Hold + Shoulder Taps 10-15 reps (more than last time), then Freestanding HS a few sec.

    Odd:
    5-7 Toes-to-bar

  • 5 R FT, partnered Workout

    Partners alternate whole rounds for time and complete five rounds each of:

    250m Row
    5/arm KB or DB Single-Arm Push Press
    10 Goblet Squats
    60m Farmer's Walk (as heavy as form allows)

    (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 60m FW, while Partner B rests; Partner B starts on the row as soon as Partner A completes the 60m FW.)

    Aux work: Mobility
    Cooldown

  • Intervals ABAB Workout

    4 min intervals (ABAB)

    A) 4 min AMRAP
    7 Cal Row
    14 Pistols, alternating

    • rest 4 min

    B) 4 min AMRAP:
    7 Burpee Box Jumps
    7 GHD Situps
    7 KB Push Press

    • rest 4 min

    Repeat A and B
    Maintain the same pace

  • Monday Aerobics Workout

    Alpha:
    5min @80%
    6 TTB
    12 Alternating Arm KB Snatch [24kg/16kg]
    24 DU

    • Walk 3min

    Beta:
    5min @80%
    14 Walking Lunges
    10 STOH [45kg/30kg]
    4 BJSD [30"/24'', ie competition height]

    • Rest 7min x 2

    (Ie Alpha + Beta done twice)

    • Consistent pace. Make as many rounds on second Alpha as in the first.

  • EMOM 12 min Workout

    EMOM 12 min, alternating minutes

    5-7 pullups or ring dips, as heavy as possible

    3 Power cleans TNG*, @ 80% 3TM

    TNG = Touch and go = don't let go of the barbell between reps.
    Pullups or ring dips, choose the one you need to work with the most.

  • Ring Dips @ 2010,3 x 15 reps Strength

    2010 = 2 sec down, 0 pause, 1 sec up, and 0 sec hold on top.

  • EMOM 15 min Workout

    EMOM 15 min

    15 box dips
    15 situps
    100 m corridor sprint