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

    110 min
    Warm up for 20 min
    1.GS
    A. EMOM8: HSPU x 4

    B. HSW practice for 15 min
    - 30 m.

    C. Bfly pull up practice for 20 min
    - 7 8 7 6 7 6 6 6 = 50 reps

    D. TTB practice for 5 min

    2.Conditioning
    A. Every 3 minutes for 5 rounds:
    8 Toes to bar
    10 DB Clean and jerks 2 x 25 lbs
    14 Cal row
    Times: 1.52, 1.52, 1.48, 1.46, 1.43

    3.Strength
    A. 15 min to find 3 RM Stationary dip

    B. 3 sets:
    8-12 Banded face pulls
    8 Cuban press complexes
    20 GHD Back extensions
    - Slow and controlled

  • Conditioning + gymnastics + weightlifting Strength

    AM: 80 min
    Warm up for 30 min
    1.Conditioning
    12x90 s. on/ 90 s. off:
    A) 12 cal Ski + Max effort KB Snatches 16 kg
    Reps: 10 10 10 11 12 13
    B) 12 cal Ski + Max effort Double KB Thrusters 2 x 12-16 kg > 12 kg
    Reps:12 12 12 12 13 14
    Cool down for 15 min

    PM: 135 min
    WU for 30 min
    - 20 HSPU + 40 bfly + 10 m. HSW
    1.GS
    A. Ring muscle ups
    - RS
    - TWB
    - HTR
    - 2 S + MU 11 x 1
    - 2 S + MU + HTR 2 x 1+1
    - Total of 13 MU

    2.WL
    A. Muscle snatch from below the knee on toes 3-4 sets w/ empty bar

    B. Snatch + Overhead squat
    3 attempts to max. Lift every 3 minutes.

    3.Strength
    A. 4 sets: - not done
    6+6 Single leg RDL
    10 Heel elevated Goblet squats
    20 Landmine twists
    - Rest 90 s between rounds-

  • Måndag 22/4 2019 Strength

    A: 5rm back squat

    B:10min emom
    Odd: Amrap ball slam
    Even: Amrap DU
    Compare to 13/11 2018

  • WOD 24/04/19 Workout

    12' EMOM
    1. 12 DOUBLE KB FRONT SQUAT 24/16

    2. 12/8 cal row

    3. Rest

    REST 1'

    12' EMOM
    1. 14 DOUBLE KB walking lunge 24/16
    2. 15 Wall Ball
    3. Rest

  • Takakyykky Strength

    takakyykky 3 x 15

  • AMRAP 25 min Workout

    Alone or team of 2 (one person working, split the reps however you want)

    40 cal row
    30 burpee box jump over
    20 hspu
    10 t2b

  • Powerbuilding dag21 Strength

    A: 12min emom
    Power c&j x3 @ light weight
    B: Dead Lift 5x3 @RPE 7
    C: Superset x3
    C1: Bulgarian split squat x6-8/ben
    C2: WPU x3-5
    D: Superset x3
    D1: OHS x7
    D2: GHD back extensions x15
    E: Triset x3
    E1: Banded straight arm lat pulldowns in hollow
    E2: Triceps extensions xMax
    E3: Calf raises x8-15

  • 22.4.2019 Workout

    lepoja ja sit vetoja!

  • The Don Workout

    For Time
    66 Deadlifts (110/75 lb)
    66 Box Jump (24/20 in)
    66 Kettlebell swings (1.5/1 pood)
    66 Knees-to-Elbows
    66 Sit-Ups
    66 Pull-Ups
    66 Thrusters (55/35 lb)
    66 Wall Ball Shots (20/14 lb)
    66 Burpees
    66 Double-Unders

  • 20190421 Workout

    2 rounds , for time
    30 burpee box jump 24inch.
    500m
    finish @16:56