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

  • Rest day Workout

    JH 60 min

  • Gymnastics + strength Strength

    150 min
    Warm up 20 min

    1.HSW
    - 20 m

    2.Bfly
    - 40 reps

    3.CTB
    - Kip CTB 2 x 4
    - Bfly CTB 6 x 1

    4.BMU
    - 5 reps

    5.Hang squat clean from mid thigh + Jerk
    Build to heavy 3+1 for the day

    6.Barbell cycling
    Every minute on the minute for 10 minutes:
    3 Power cleans (Touch n go) @ 85-90% of 2)
    - 5x47.5 1x50 4x52.5

    7.Accessory
    A. 2 sets:
    10 Jeffersons curls
    10 Reverse snow angels

    B. 3 sets:
    10 side lat. raise 10 lbs
    12 bicep curls 15 kg
    20 pike leg lifts

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up 25 min
    1.Running intervals
    1200m @ 300 s. - 300
    - Walk rest 400 m
    1000m @ 245 s. -246
    - Walk rest 400 m
    800m @ 185 s. - 190
    - Walk rest 400 m
    400m @ 88 s. pace - 86
    Cool down 10 min

    PM: 150 min
    Warm up 20 min
    - 35 bfly

    1.Ring Muscle up practice
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Muscle up
    - 6 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps >> 14 reps

    2.Shoulder press
    A. 3 RM
    - Max 2 sets

    B. 5x1 @ 3 RM weight
    - Rest as needed-

    3.Core strength
    A. 4 sets:
    - Strict leg raises on stall bars x Tough (RiR 1-2) - 8 8 7 7
    - 10 push ups
    - Rest as needed

  • Gymnastics + strength Strength

    140 min
    Warm up 15 min

    1.MU
    - Drills
    - MU + arch 16 x 1

    2.HSPU Strength work
    A. 4 sets:
    Max effort Bottom of HSPU hold
    - Feet on box - 6 5 5 5 s.
    - Rest 2 min between efforts, then

    B. 3 rounds:
    15 s Max effort Box pike HSPU
    45 s Shoulder presses w/ stick
    1) Feet on box - 4 4 3
    2) Knees on box - 8 7 6
    - Rest 3 min and repeat 3 rounds. Total of 6 rounds

    3.Front squat
    4x6 + @ 62 kg
    - Rest as needed-
    - 6 6 6 8

    4.4 sets
    Single leg Reverse hyper 10+10
    Seated knee extensions x 15
    Pallof press 10+10

  • Flight Simulator Climb On Workout

    20-30-40-50-40-30-20 dups unbroken
    4-6–8-10-8-6-4. GHDs, Strict Pull UPS, Dips

  • Metcon Workout

    • 18 Min AMRAP of:
    Toes to Bar 18 reps
    BB Deadlifts (70/45Kg) 18 reps
    Row 18/15 Kcal

  • Ninjat 14-16v Voima Workout

    3 x 30 sek rengassoutupito

  • EMOM 12 Workout

    Odd min
    *9 Thruster

    Even min
    *3-5 Chest to bar

  • Ninjat 14-16v Voima Strength

    Takakyykky

    5 x 6, 70 %

  • WOD200919 Workout

    10-9-8-7-6-5-4-3-2-1
    Burpees
    KB Swing