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 + strength Strength

    AM: running not done

    PM: 135 min
    Warm up 15 min
    1. HSW
    - 18 m.

    2.MU
    False grip low amplitude ring swings
    - Accumulate 80 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 > 10 reps

    3.Shoulder press
    A.5 RM

    B. 5x3 @ 5 RM weight

    4.Core work
    A. 3 sets:
    Single leg Toes to bar x 8-14 - 10 10 10
    GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.

  • Gymnastics + strength Strength

    140 min
    Warm up 20 min
    1.MU
    - Skill drills
    - MU 8x1 + 1x2
    - MU + HTR 7x1+1
    - 17 MU

    2.HSPU work:
    A. 3 sets:
    Max effort Bottom of HSPU hold
    - Back to wall
    - 2 2 2 s.
    - Rest 2 min between efforts, then

    B. 3 rounds:
    15 s Max effort Box pike HSPU - 4 4 5
    45 s Shoulder presses w/ stick - 5 5 5
    - Rest 3 min and repeat 3 rounds. Total of 6 rounds

    3.Front squat
    4x6+ @ 60kg
    - Rest as needed
    - Last set 8 reps

    4.Strength
    A. 3 sets:
    8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
    6-10 (Banded) Glute ham raises - 6 6 6
    - Rest 60-90 s between sets-

  • B. Conditioning 2 Workout

    10 wall balls @ 20lbs
    15 cal ass bike
    20 wall balls @ 20lbs
    15 cal ass bike
    30 wall balls @ 20lbs
    15 cal ass bike
    40 wall balls @ 20lbs
    15 cal ass bike
    50 wall balls @ 20lbs
    15 cal ass bike

  • A. Conditioning 1 Workout

    4rft

    15 ring rows on box
    10 box jump overs
    5 power cleans @100kg
    1 rope climb

  • AMRAP 14 min Workout

    14 min AMRAP

    Deadlift- 3reps
    Push up- 9reps
    Jumping Air Squats- 12reps

  • 9/13/19 Workout

    Warm up of the week(8)
    10 jing jangs
    10 arm circles foward and backwards
    10 heels to rear
    10 plyo
    10 inchworms
    10 lunges
    10 hollow rocks
    10 halo
    10 goodmornings
    10 pvc press
    1:00 min pigeon per side

    Intervals
    c/o Alchemy 365
    A10:

    2 Rounds –

    30 seconds:
    Single Arm Plank (right)

    30 seconds:
    Single Arm Plank (left)

    3 minutes:
    11 Single Arm Push Press (right)
    11 Single Arm Push Press (left)
    22 Butterfly Sit-Ups

    30 seconds:
    Plank Hold

    30 seconds:
    Rest

    A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

    Finisher
    50 deadbugs
    1:00 samson stretch

  • FINISHER // 20s Assault bike Workout

    GO ALL OUT - Rest as needed between sets

    6 sets

    • 20 second sprint on the assault bike

    Your score is the total amount of calories you accumulate

  • Ninjat 14-16v Voima Strength

    Valakyykky

    3 x 3

  • Ninjat 14-16v WOD Workout

    For time

    21 - 15 - 9

    Hang power snatch
    Box jump

    Cash out
    200 DU

  • MOBILITY + EMOM 36 Workout

    MOBILITY 15 MIN (Lower Body)
    .
    EMOM 36:

    40s ON / 20s OFF
    Run
    Box Step Over
    Ring Row
    Row
    Plank Sandbag side drag
    Superman rocks hold