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

  • Tuesday Metcon Workout

    Tabata of Burpees
    8 rounds of 20 sec work / 10 sec off
    Score is total reps of burpees. Remember the standards, chest to ground, full extension at top and jump/stand up.

  • Tuesday Gymnastics Workout

    Gymnastic Max Rep Testing (unbroken set), 1 attempt to each movement.
    rest as needed bwn sets but I recommend something like 3-4 minutes.
    First Strict Set and then kipping / butterfly
    Strict HSPU + Kipping HSPU
    Strict Pull up + Kipping or Butterfly Pull up
    Strict Toes To Bar + Kipping Toes To Bar
    Double Unders
    Eli siis sarja tiukkoja, lepo 3-4 min ja sit sama liike mut kippi/perhosliikkeen kans max toistot. Ja sit vasta uuteen "liikkeeseen".

  • Freddys Revenge Workout

    “Freddys revenge”
    5rft
    5 STOH 80/52,5 kg
    10 burpees

  • WOD Workout

    3 RFT
    400m run/500m row/ 1000m bike
    30 KBS
    20 box jump overs

  • Warm up and WOD Strength

    3 rounds
    10/8 cal bike or row
    10 walking lunges
    10 passthroughs

    Backtrack reverse lunges
    E2MOM x 5
    10 reps (5 per leg)
    @ 40% 1RM backsquat

  • Just Another AMRAP Workout

    AMRAP 15 min:

    10 cal assault bike
    5 devil’s presses
    12 box jumps

    VX7A

  • GYMNASTICS Workout

    500m row
    then
    2 sets x 20 reps alternating:
    Wall Foam Roll
    Parallette Shoulder Extensions

    30s. each movement 4 rounds, rest 30s. b/w exercises.
    1) Hollow Sliders on bench. Can be done on a rower as well
    2) Hollow jump to support
    3) Front Lever Pull Down Holds
    4) Hollow hold

    • Sliders on rower: maintain your hollow position and focus on small but controlled movement. think about pushing the floor as going back and "pulling" the floor as coming forward. KEEP YOUR HIPS DOWN, MOVEMENT IS MADE FROM SHOULDERS AND LATS!!
    • Jump to support: bar on shoulder hight, keep arms straight and have hollow position in the final position
    • Front Lever Pull Down Holds: use a band that allows you to focus creating the movement from the lats only. rest of the body maintains hollow position. imagine to push the bar down with your palms and getting your head as high as possible.
    • Hollow hold: make sure to keep your lower back on the floor, scale to dead bug if must.

  • 12.8.2021 Unbroken Workout

    Run 5k, moderate pace.

  • Hip extensions Workout

    For time:

    • 100 hip-back extensions

    Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

  • Warm up and partner WOD Workout

    2:00 easy bike or row

    Normal warm up

    Barbell warm up

    WOD with a partner

    AMRAP 8:00
    100/70 cal bike
    Max clean and jerks 135/95

    Rest 2:00

    AMRAP 8:00
    100/70 cal row
    Max hang clean and jerk 135/95

    Rest 2:00

    AMRAP 8:00
    100/70 cal bike
    Max clusters 135/95