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

  • Push Press and โ€œOmarโ€ (HERO) Workout

    9 sets building to heavy:
    3-3-3-2-2-2-1-1-1 Push Press
    (Rest 1-2 min b/w sets; start first set around 75%)

    Omar:
    For time:
    10-20-30 Thrusters (95/65)
    15-25-35 Bar Facing Burpees

    Time Cap: 15 min

  • Gymnastics Capacity Workout

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฏ:
    10-9-8-7-6-5-4-3-2-1 reps of:
    Toes to Rings
    Ring Dips (High Rings)
    Burpee Broad Jump - 1 meter

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฎ:
    8-7-6-5-4-3-2-1 reps of:
    Toes to Rings
    Ring Dips
    Burpee Broad Jump - 0.8 meter

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿญ:
    7-6-5-4-3-2-1 reps of:
    Toes to Rings
    Box Dips
    Burpee Broad Jump - 0.6 meter

    Time Cap: 15 min.

  • Gymnastics Skill/Efficiency Workout

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฏ
    4 Sets for time:
    2 Unbroken Rope Climbs 15 feet (457 cm)*
    10 Wall Facing Kipping Handstand Push Ups
    20 Crossover Double Unders
    Rest 1 min

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฎ
    4 Sets for time:
    2 Rope Climbs 15 feet (457 cm)
    10 Kipping Handstand Push Ups
    20 Crossovers
    Rest 1 min

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿญ ๐—”
    4 Sets for time:
    1 Rope Climbs 15 feet (457 cm)
    6 Kipping Handstand Push Ups
    20 Double Unders (Or Single Unders)
    Rest 1 min

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿญ ๐—•
    4 Sets for time:
    5 Ring Rows
    6 Double Dumbbell Seated Strict Press @2x12/8kg
    20 Double Unders (Or Single Unders)
    Rest 1 min

    Time Cap: 20 min.

  • YGIG 8 rounds Workout

    3x shuttlerun (ร  20m-20m)
    6x BBJO
    9x DBBSO @15kg

  • E2min BB reverse lunge Strength

    10 reps
    5 rounds

  • Biking Workout

    27km Biking

  • Pull Workout

    A: Strict ring pull ups 3x8
    B: Strict ring chin ups 3x8
    C: DB Pommel raise 2set
    D: SA Kb rows 2set
    E: DB biceps curls 2set

  • OPTIONAL ACCESORY Workout

    2-4rounds:
    10+10 seated Db press
    15 GHD hip extension
    40-60s D-ball hold

  • Run 5km Workout

    Run 5km

  • Extra Credit 21-08-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Child's Pose
    15 Banded Ws
    :30 Cat/Cows
    -Rest as Needed b/t Sets-