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

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    EMOM x7

    5 Ring Dip + 5 Pull-Up + 5 Box Jump @75/60cm

    RPE 3 to 4

    Tailoring Options:
    Decrease rep scheme
    Ring Dip→ Ring Dip on toes
    Pull-Up→ Low bar (seated start)
    Box Jump→ decrease height

  • WB & DU Workout

    For time:
    20 DU
    40 WB
    40 DU
    30 WB
    60 DU
    20 WB
    80 DU
    10 WB

  • Every 4min for 16min (4 rounds) Workout

    500m Row
    10 STOH 50/35kg (unbroken)

  • Every 4min for 16min (4 rounds) Workout

    300m Run
    10 Pull-ups (unbroken)

  • WARM-UP Workout

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

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

  • WARM-UP Workout

    EMOM x8
    1) 10/7cal Row + 5 Up&Down
    2) 5+5 DB Snatch + 5 Goblet Squat

    Hip Flow 2.0 video

  • Saturday partner WOD Workout

    In style of "you go, i go" complete next 2 AMRAPs with partner. Share reps as desired. Your score is the amount of rounds you finish together in these two AMRAPs.

    12 min AMRAP with parner

    200m row
    6 pull ups
    10 push ups
    12 OH plate lunges (20/15kg)

    3min rest

    12min AMRAP with partner

    30 DU
    6 ring dips
    10 sit-ups
    12 (6+6) one arm OHS w kb (20/16kg)

    Finish together with 9min EMOM

    1. 40 sec plank
    2. 40 mountain climbers
    3. 20 push up hold claps with partner

  • Warm up Workout

    90s. Row / Air bike (easy)

    2 rds:
    8-12 Air squat
    6-8 Ring row
    4-6 Push up

    45s. Row / Air bike (Hard)

    2 rds:
    6-8 Wallball
    6-8 T2B / Knee rises

    Mobility:
    - Lunge complex
    - Pigeon stretch
    - Couch stretch
    - Shoulder pump

  • NBT Workout

    5 rounds
    1. 5 PC 75%
    2. 8 Hollow nostot
    3. 8 HSPU
    4. 10/12 cal AB/SKI/ROW
    REST 4 min

    5 rounds
    1. 4+4 DB STOH 45/70lbs
    2. 16 tuck up / V-ups
    3. 2 rope
    4. 10/12 cal AB/SKI/ROW
    REST 4min

    5 rounds
    1. 8 DL @50%
    2. Jumppapallonostot /wall jumpsx10
    3. 6-8 Pull up / C2B / MU
    4. 30-40 DU

  • Gymnastics Push Day 2 Workout

    10 reps of slow eccentric wall facing HSPUs

    or slow eccentric push ups

    alternatively use box pike eccentrics but only once the athlete can manage 10 good push ups

    WOD

    "90sec each round:

    1, submaximal ring push-ups with a 3 sec pause at top and bottom of the rep 75% effort

    2, pull overs or leg lifts

    3, ring fall outs attempt to get 8-12 reps in a difficult position

    4, 10 z-press into 10 pike leg lifts over kbs

    5, 45 sec arch hold with 2 small plates