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

  • Kettlebell Workout

    A) 3 sets for quality of:

    12 alt. straddle Z press
    6/6 single leg romanian deadlift
    30/30โ€ KB suitcase carry

    B) AMRAP 15 mins with partner (relay style, so one person completes a full round)

    3/3 KB snatch
    6 box jump over
    9 goblet squat cleans

    @24/16 kg

    Goal: 10+ rounds

  • Capacity workout Workout

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฏ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    30 m Handstand Walk (4*7.5m) (4*25 feet)
    Max Cal Row

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿฎ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    15 m Handstand Walk (2*7.5m) (2*25 feet)
    Max Cal Row

    ๐—Ÿ๐—ฒ๐˜ƒ๐—ฒ๐—น ๐Ÿญ:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    3 Wall Walks
    Max Cal Row

  • Frantastic Workout

    For time
    21-15-9 Thrusters 43/30kg
    15-12-9 C2B Pullups

  • Tiukka ring mu Workout

    Tiukka rengas mu 5x2

  • 15.8.2023 Back squat Strength

    4 sets ร— 5 reps

    Go every 2:30

  • 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