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

  • Conditioning Workout

    EMOM 48 (4 rounds):
    1: 15/12cal Row
    2: 10 Burpees Over Rower
    3: 10 T2B
    4: Rest
    5: 15/12cal AB
    6: 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
    7: 15 GHD Back Extensions
    8: Rest
    9: 15/12cal Ski
    10: 1 round of DB D.T. (12 Deadlifts, 9 Cleans, 6 STOH) 2x15/10kg
    11: 40 DU
    12: Rest

  • Treeni 3 Workout

    Warm Up
    2 rounds
    2 min Air Bike (start easy, add speed)
    20 banded side steps in place + 10-20 banded air squats
    5-10 inch worm + push ups
    5-10 scapula rolls + 10-15 ring rows
    20-30 mountain climbers

    Metcon
    Air Bike
    3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
    rest 30s
    1 min@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
    rest 1 min
    3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
    rest 30s
    45s@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
    rest 30s
    45s@fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
    rest 1 min
    3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
    rest 30s
    30s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
    rest 30s
    30s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)

    Strenght
    Military Floor Press 4x6-8reps @65-75% of 1rm bench press
    rest 2-3 min bwn sets
    Weighted Pull Ups 4x5reps (1-2 RIR) + 1 legless rope climb / 2 lower rope climbs right after
    rest 2-3 min bwn sets

    Accessory Work
    3-4 x 2 times wall walk to 1-2 shspu
    3-4 x 2-8 bar muscle ups / banded or jumping bar muscle ups
    3-4 x 10-20 sec of l-sit hold on rings
    rest as needed

  • Optional strength Strength

    Optional strength/ WEEK 3.

    3x3 snatch grip deadlift (5s slow negative )

    WEEK 1. 100% of 1rm snatch
    WEEK 2. 105% of 1rm snatch
    WEEK 3. 110% of 1rm snatch

  • Power Clean Strength

    EMOM 10:
    2 Power Cleans @65%

  • High Hang Power Clean Strength

    3x3 (moderate weight, 60-70 %)

  • WOD: Burpees & SDLHP Workout

    AMRAP7
    5 lateral bar over burpee
    10 sumo-deadlift high-pull (40 / 30)

    Skaalaus:
    - Burpeissa ensisijaisesti tasajalkahyppy tangon yli (alastulossa jalat voi tulla maahan eri aikaan), tarvittaessa skaalaa tangon yli askellukseen.
    - High pullissa painot sellaiset, että pystyt tekemään läpi treenin 1-2 sarjassa.

    Rasittavuus: RPE 8,5-9

  • SKILL + Strength Workout

    EMOM x 6 MINUTES
    Choose one option
    3-5 Strict Pull-Ups / Strict Chest to Bar Pull-Ups
    or
    3 negative (weighted ) Pull-Ups
    or
    5-7 Ring Rows / floor assisted pull up

  • Conditioning 20-03-2024 Workout

    PERFORMANCE

    4 x 4:00; Rest 1:30
    40/30 Cal Bike/Row/Ski
    Max Box Jumps (61/51) with Time Remaining...

    FITNESS

    4 x 4:00; Rest 1:30
    30/25 Cal Bike/Row/Ski
    Max Box Jumps (low) with Time Remaining...

  • 4/2/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    4 ft squats
    6 sit ups
    8 jax

    Metcon/*Rx(17)
    100m run
    50 wallballs 16/12-*20/14
    100m run
    40 ttp/knr/kne/*ttb
    100m run
    30 hrpu/*hspu
    100m run
    20 mbsu/*ghdsu
    100m run
    10 pull up/c2b/*bmu

    work up to 6 rep hvy squat(15)

    Finisher
    1 min v sit
    30 band pull aparts
    30 side plank punch thru
    2 min quad

  • WOD 13.3 Strength

    Clean one rep max