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

  • Program60 030125 gymnastics conditioning Workout

    3x3min ON: 2 min OFF

    Buy in: 2 rounds of
    50 DU/75 SU
    15 GHD sit-ups/15 sit-ups

    Max rep rope climb/kipping pull-ups

  • Weightlifting & barbell cycling Workout

    push press (front rack & BTN) + thruster practice

    5 rnds for time
    5-4-3-2-1 bear complex @40/30kg
    "20"" plank/hollow body hold"
    10 (5/5) box step

    T.C.: 12'

  • Conditioning Workout

    6x4 min AMRAP 1min rest, alternating between:

    A: 16 mountain climbers
    12 box jump
    8 push up

    B: 15 KB swing @24/16kg
    10 ring row
    AMRAP row for cals

    "score is reps in ""A"" and cals in ""B"""

  • Conditioning Workout

    Partner Workout

    In 16 mins
    5-10-15-20-25
    Syncro Single Kb squat clean @24/16kg
    Syncro T2b/leg raises
    After each set
    *40m Single arm Oh carry each person@24/16kg
    Remaining time is rest!

    In 16 mins
    5-10-15-20-25
    Syncro goblet reverse lunges @24/16kg
    Syncro target burpee
    After each set
    *40m Single arm Front rack each person@24/16kg
    Remaining time is rest!

  • Program60 070125 Workout

    AMRAP 6

    10 kipping pull-ups
    15 GHD situps

    Rest 3 min

    AMRAP 6

    6 cal ski
    3 wall walk

  • Program60 070125 gymnastic strength Strength

    weighted pull-up

    1. Build to today's heavy 5
    2. 3x5 @50% of 1

  • Partner workout 6.1 Workout

    12 min AMRAP

    20 plate squat/air squat
    20 GTOH
    20 burpees
    20 situps

  • 5 rounds for max reps: 200 m Row + Max Wall Balls Workout

    5 rounds for max reps:
    • 2 min: 200 m Row + Max Wall Balls 20/14#
    • 2 min: Rest
    In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150 reps (avg. 30/round).

  • Death by Hang Clean Workout

    For max rounds completed:
    • Death by Hang Clean 115/75#
    Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

  • PTG 7.1. klo 10 & 11 Workout

    LÄMMITTELY
    2 x 40s./20s.
    1. Eteentaivutus + kierrot
    2. Pystypunnerrus seinällä
    3. Rullan kanssa käsien työntö ylös
    4. Kepin vienti niskan taakse + kyykky
    5. Nelinkontin jalan pyöräytys aukikiertoon + lantion työntö taakse
    6. Skorpioni

    VOIMA
    3 x 10 Takakyykky
    3 x 10 Pystypunnerrus

    CIRCUIT
    2-3 x 30s./15s.
    1. Lankussa kuula edestä-taakse
    2. Stepperille/boksille nousu
    3. Hiihto ergo
    4. Vuorikiipeilijä