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

    "Three workouts in one workout":

    EMOM 15:
    10 Burpees
    20 Double KB front rack walking lunges (1=1)
    30 DU + 3-5 HSPU
    18/15cal Row
    Rest

    Rest 5min

    EMOM 15:
    15 WB
    15 K2E
    15 Superman rocks
    Run the whole minute on skillmill
    Rest

    Rest 5min

    EMOM 15:
    15 KBS 24/16kg (eye level)
    10 High box jump overs 80/60cm (arms can touch the box)
    3/2 Rope climbs
    18/15cal AB
    Rest

  • 10/4/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 jax
    10 lunge
    10 hollow rocks

    Metcon/Metcon-*Rx(19)
    60 oh walking lunge 35/25- *45/35
    400m run
    60 abmat sit-ups
    400m run
    60 cal airdyne/row
    400m run

    gym goat(7)
    du's, kip, hs walk

    bench/strict(12)
    5x2

    Finisher
    2 min hip opener
    30 w raise
    50 alt sit-up

  • Måndag 2/10 Strength

    A: OLY
    Snatch 5x3 @ moderate weight
    B: Strength
    B1: Front squats 3-3-3 @ 30x1 tempo, all sets should be heavy
    20sec rest
    B2: Back squats 3xAmrap @30x0*
    30sec rest
    B3: 3x5 broad jumps
    Rest 3-4min
    C: Accessory
    E2M, 3 rounds
    1: Elevated front foot split squat x8/each leg
    2: Double KB Wall sit 30-45sec
    3: Isometric 1 leg hip thrust 30-45sec/each leg
    4: Hollow hold 30-45sec

    *same weight as front squat, the set is done when you cant hold the tempo

  • Parijumppa 2 Workout

    In teams of two, each member must complete the following for time:

    Huom molemmat tekee nuo määrät!

    Juoksu 10 kierrosta ( molemmat yhtä aikaa )

    Vuorotellen:

    15 Box Overs (50/60 cm)
    30 T2B
    60 Kettlebell Goblet Squats (20/28 kg)

    • suoritusta voi pätkiä vapaasti niin että molemmat etenevät koko ajan, vuorotellen jaksamisen mukaan.

  • Parijumppa 1 Workout

    In teams of 2, each member must complete the following for time:

    Huom molemmat tekee nuo määrät!

    Row 500 Meters tai 2 min Assault Bike tai 500 m hiihto

    15 Burpee Box Jump-Overs (50/60 cm)
    30 Pull-Ups
    60 Kettlebell Swings (24/32 kg)

    Suoritusta saa vapaasti pätkiä niin vuorotellen pääsee tekemään toistoja jaksamisen mukaan.

  • 9/20/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 squats
    10 sl deadlift
    10 tuck jumps

    Metcon/*Metcon-comp(12)
    amrap ladder
    3 *box jump overs/step 24/20
    3 *push ups(mod as needed)
    6 box jump overs
    6 *push ups
    9,9, 12,12 etc......

    rest 5 minutes then

    otm 6
    2 strict press-across(75-80%)

    gym goat work(7)

    Finisher
    30 hip rotations
    30 swing kicks
    30 arm circles
    60 rtw

  • 9/13/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    10 sec wall sit
    5 ft squats w/bar

    Metcon/Metcon-comp(18)
    400m run
    40 lunge/*pistols
    800m run
    20 ft squat 115/75-*145/95
    400m run
    40 lunge/*pistols

    gym goat(8)

    ft squat (15)
    work up to 10rm

    Finisher
    2 min hip opener
    lax ball shoulders
    50 hip raise

  • WOD 15.9 Workout

    “40100”
    400m run
    40 box overs
    40 thrusters 40/30
    4 rounds of:
    10 T2B
    10 burpees
    40 thrusters 40/30
    40 box overs
    400m run

  • 40 min juoksua ja 3 liikettä Workout

    40min

    400m juoksu
    20 venäläinen kahvakuulaswingi
    10 varpaat tankoon
    5 yleisliike

  • 6.9.2017 Workout

    Raakarinnallevedosta suoraan työntö raakana, pysäytys pään päälle ja toinen työntö suoraan alaslaskusta saxiin 8 x 1+1+1 50 - 70 %