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 + conditioning + strength Strength

    130 min
    WU for 15 min
    1.GS
    A. HSW 15 min
    - Drills
    - 15 m.

    B. BMU 15 min
    - 8 x 1 reps

    C. Bfly & kip. CTB for 25 min
    - Strict box Chest to bar 3-4 sets - 3 x 6
    - Kipping box chest to bar 3-4 sets - 3 x 6
    - Kipping chest to bar 4-5 sets - 5 x 5
    - Butterfly pull up - 5 8 8

    2.Conditioning
    A. Toes to bar capacity: Every 3 minutes for 6 rounds:
    10 Toes to bar
    15 Cal tornado bike
    - Hard, but sustainable!
    - TTB all unbroken
    - Times: 1.16, 1.10, 1.05, 1.05, 1.04, 1.03

    3.Strength
    A. 4 sets:
    A. Incline DB Bench 4 x 8-12 (Penkki noin 45 asteen kulmaan)
    - 8x20 10x15 10x15 10x15 lbs
    B. DB Prone row 4 x 8-12
    - 8x25 10x25 10x25 10x25
    - Alternate, rest 60 s. between sets-

  • Running + gymnastics + strength Strength

    AM: 60 min
    A.WU for 10 min
    B. Running drills
    C. 14 x 200 m @ 45 s. pace
    -100 m walk rest between sets - 60 s.
    Times: 43 46 44 44 44 44 45 44 44 43 44 43 43 43 s.
    D. Cool down for 10 min

    PM: 135 min
    WU for 15 min
    1. GS
    A. MU 45 min
    - Skill drills
    - MU 12 x 1 + 3 x 2 reps
    - Total of 18 MU

    B. MU strength
    - False grip Top of Ring pull up hold
    Accumulate 60-90 s. in 5-10 s. intervals - 7 x 10 s.
    - Ring Bottom of dip hold
    Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.
    - Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps
    - False grip hollow rocking swings - 8 7 7
    - 1⁄2 rocking pull up - 6 6 5

    2.Strength
    A. Back squat 5 x 5+ @75%
    - Rest as needed-
    - Last set 15 reps

    B. 3 sets:
    - Reverse hyper 3 x 15 - 20 40 40 kg
    - KB Side bends 3 x 15+15 (Heavy!) - 20 20 24 kg
    - Alternate, rest 60 s. between -

  • Gymnastics + strength Strength

    135 min
    WU 15 min
    1.GS
    A. BMU 5 min
    - 5 x 1 reps

    B. HSW 10 min
    - 8 m.

    C. MU 40 min
    - Skill drills
    - MU 10 x 1 reps

    D. Strict HSPU Strength work:
    4 sets:
    Tough effort Pike Box HSPU (RiR 2)
    Max effort Bottom of HSPU hold (2 cm off floor)
    9+10 s., 9+9 s., 8+8 s., 8+6 s.
    - Rest as needed, then after 4 sets -

    E. DB Z-Press 3 x 5 (Heavy!)
    - Rest 90 s between sets-
    - 20 20 20 lbs

    2.Strength
    A. Bench press 5 RM
    - Max 2 sets

    B. Bench press
    5 x 3 @ 5 RM weight
    - Rest as needed-

    C. 4 sets:
    - Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
    - 10 8 7 7 reps
    - Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
    - 8 8 7 7 reps
    - Rest 90 s. between sets-

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 h, x 6
    Deload week

    Metcon: -
    Aer: ma, ke, pe - 2 h.
    Squat: 1555 kg
    BB: to

    GS:
    Pull up -
    TTB - 20
    CTB - 25
    HSPU - 40

    MU - ti, to - 34
    BMU - ke - 12
    Bfly - 85
    Bfly CTB - to
    HSW - 30 m.

  • Gymnastics + strength Strength

    90 min
    WU for 15 min
    - 20 TTB
    - 25 bfly

    1.GS
    A. HS/HSW for 15 min
    - Drills
    - 8 m.

    B. EMOM12:
    1) Parallette pash through - 8 10 10
    2) Strict TTB - 8 8 8
    3) L-sit on parallettes - 15 15 15 s.
    4) rest

    2.Strength
    A. BS - sets of 5 up to 75 %

    B. 3 sets:
    - Hollow rock side roll - 8 8 8
    - Hammer grip bicep curl 8/s. - 20 20 20 lbs

  • Aerobic work Workout

    60 min
    1.Aerobic work for 45 min
    2 min run/1 min walk

    2.Mobility for 15 min

  • Gymnastics + weightlifting + strength Strength

    150 min
    WU 15 min
    1.GS
    A. HSW 20 min
    - Drills
    - 12 m.

    B. MU 40 min
    - Skill drills
    - MU 6 x 1 + 4 x 2
    - Total of 14 MU

    C. Bfly + bfly CTB 20 min
    - 25 bfly pull up
    - 2 x 12 BCTB on box
    - 5 x 5 KCTB

    2.WL
    A. Power clean + Split jerk - Build to 80% effort 1+2
    - 2 sets/weight

    3.Accessory
    A. 4 sets:
    10 Supinated bent over row - 35 40 42.5 42.5 kg
    10 DB Lateral raises - 10 10 10 10 lbs
    8-12 Ring body saw - 10 10 10 10
    - Rest 90 s. between rounds-

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    WU 20 min
    1.GS
    A. Bfly pull up 10 min
    - 35 reps

    B. HSW 15 min
    - 10 m.

    C. BMU 15 min
    - Drills
    - 12 x 1 reps

    D. HSPU work
    4 sets of: Strict Pike box Hspu w/ 3 s. eccentric
    - Rest as needed-
    - 7 7 6 7 reps

    4 sets of: Tough effort Kipping hanstand push ups (Pieni deficit)
    - 20 kg plates + abmat
    - 5 5 5 5 reps

    2.WL
    A. Snatch pull + Snatch - Build to 75% effort 1+1
    - 2 sets/weight

    3.Conditioning
    A. 2 rounds for consistency > 1 round
    5 min Erg
    10+10 Single KB lateral lunges
    5 min Erg
    10+10 Half kneeling KB Bottom up press
    5 min Erg
    10 Ring face pulls

  • Gymnastics + strength Strength

    120 min
    WU for 15 min
    1.GS
    A. MU 70 min
    - Skill drills
    - MU 12 x 1 + 4 x 2
    - Total of 20 MU

    2.Strength
    A. 3 sets:
    - Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
    - Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
    - Rest 60 s. between movements-

    3.Accessory
    A. 4 sets:
    8+8 KB Haloes
    10 Yoga push ups
    300 m Ski

  • Aerobic work + accessory Workout

    75 min
    1.Aerobic work
    A. 2 rounds:
    10 min AB
    10 min ski
    10 min row
    HR 136/149

    2.Accessory
    3 sets:
    10 Hip airplanes
    10+10+10 Gymnastics swimming
    5+5 SLOW Cossack squats