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

  • Gymnastics Workout

    -handstand basics
    -kipping pull up/ C2B

    Strength
    -strict handstand push up

  • 5.9.25 Workout

    Bodailu

    4 rounds:
    10/10 One leg kb deadlift
    5-10 bar dip (käytä kumpparia jos tarvii)
    10 lateral raises
    10/10 db bent over row

    • 2min rest between rounds

  • 5.9.25 Workout

    EMOMx24-32 (3-4 rounds)
    1) 6-18cal monostructual
    2) 1-3 rope / 3-6 zombie
    3) 10-15m handstand walk / 3-5 wall walk
    4) rest
    5) 6-18cal monostructual
    6) 40m sled push @moderate / 10-20 kbs @32/25kg
    7) 10m lunges @20/15kg säkki hartioilla / k. paino rinnalla
    8) rest

    Monostuctual = päätä laite millä teet kalorit

  • TECHNICALLY STRONG Strength

    SNATCH COMPLEX

    Find heavy weight

    1 Power Snatch + 1 hang power snatch

  • Saturday Madness Workout

    Teams of 2:
    00:00-13:00
    In 13 mins do:
    20 Burpee (C2B) Pull ups/ BMU (You Go, I Go)
    then in the remaining time, AMRAP of:
    6 Wall Walks (split up as desired) - partner is doing dead hang on the bar
    18 Synchronized Alternating Dumbbell Snatches, 22.5/15 kg

    13:00-17:00 REST

    17:00-30:00
    In 13 mins do:
    20 Burpee (C2B) Pull ups/ BMU (You Go, I Go)
    then in the remaining time, AMRAP of:
    24 Synchronized Air Squats
    12 Devil Press, 2x22.5/15 kg (split up as desired) - partner is doing dead hang on the bar

  • Frank Bonomo Workout

    For time,
    30 Hang Squat Cleans, 155/105
    30 Pull ups

  • Front squat pyramid Strength

    4/3/2/1/1/1/2/3/4 reps

  • AF #masu Strength

    AF WEEK 36, Day 3

    WEIGHTLIFTING (2/2)
    E90-120sec x 6

    2 set: 1 Clean + 3 Jerk
    2 set: 2 Clean + 2 Jerk
    2 set: 3 Clean + 1 Jerk

    Target: loading should go up each set. Last 3+1 with the heaviest load. Cleans can be power/squat and DnG. Jerks are TnG.

  • AF #masu Strength

    AF WEEK 36, Day 3

    STRENGTH:
    Front Squat 3x3

    RIR 2

    Target: add 2,5-5% compared to last week.

  • AF #masu Workout

    AF WEEK 36, Day 3

    CONDITIONING
    3 RFT:

    15/12 Echo (cal)
    12 DB Bench Press
    9 Hang Power Clean

    RPE 4-5, gasping for air.

    Target: 7-8min. This should burn! Push the pace, fast transitions. Choose loadings you can hit the first round unbroken if wanted.

    Rxd: 2x22,5/15kg and 60/40kg
    Masters: 2x17,5/12,5kg and 50/35kg
    Advanced: 2x30/22,5kg and 70/50kg