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

  • SKILLWOD BMU Workout

    Arch + hollow hanging
    Arch + hollow on dumbells
    Kip+ toes up+ hip drive

    Train BMU with jumping/rubberband/try BMU

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    3 sets, rest as needed between:

    Bottom Half + Top Half + Full Strict TTB video

    RPE 4 to 4+

    Pick a rep scheme that is challenging but doable (3+3+3, 5+5+5 etc)

    Tailoring OptionsFull TTB→ High Knees

  • WOD 11/10/19 Workout

    5 rounds of:

    1 minute max reps of: Wall-ball @20/14lbs

    1 minute max reps of: Sumo Deadlift High-Pull 35/25

    1 minute max reps of: Box Jump

    1 minute max reps of: Push-press

    1 minute max calories Rower or Bike

    1 minute: REST

  • Strength Strength

    • 5-…-5 of:
    BB Deadlift
    5RM

  • Smolov back squat week 1, day 3 Strength

    Painot erillisen taulukon mukaan.

  • Penkkipunnerrus 4 x 5RM Strength

    Selvitä 5 toiston maksimi

  • Additional extra: TGUs and DB skull crushers Workout

    Turkish get up:
    8min EMOM
    Odd: 2 TGUs for right
    Even: 2TGUs for left
    Use challenging but manageable weights.

    DB skull crushers:
    4x10+10
    Rest as needed.

  • Onsdag 9/10 2019 Workout

    A: E2M for 12min
    1: RDL x8
    2: Strict HSPU xMax

    B:For time:
    60 Jumping Lunges
    40 RKB Swings
    20 Push-Ups
    10 Strict Pull-Ups
    1000m row
    10 Strict Pull-Ups
    20 Push-Ups
    40 RKB Swings
    60 Jumping Lunges

  • New Open Movements Workout

    For time:
    4 rounds
    8 x Dumbbell Devil's press (22,5 kg/ 15 kg)
    8 x Dumbbells box over (22,5 kg/ 15 kg)
    8 x Dumbbell clusters (22,5 kg/ 15 kg)

    Time cap 12 minute.

  • Takomo Build It #55 Workout

    4 rds both upper and lower body. Third week 12 reps of each movement.

    Upper body

    Single arm DB/KB row with pause
    rest 30 sec
    Paused bicep curls with barbell
    rest 30 sec
    triceps kick backs with DB/light plate
    rest 1 min

    Lower body / midline
    Paused sumo DL with barbell
    rest 30 sec
    band pull through 24 reps
    rest 30 sec
    rower roll out 8-10 reps
    +2 reps viime viikkoseen
    rest 1 min