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 + practice for qualifications Workout

    135 min
    Warm up for 20 min + 20 m HSW

    1.Gymnastics
    A. MU practice for 60 min
    - RS
    - TWB
    - HTR
    - MU 15 x 1 (+ 5 failed attempts)

    2.Practice & preparations for ATQ Wod 1 & 3
    A. Front squat, push press & knee raise practice for 20 min

    B. 1 set, AFAP:
    12 push press @ 25 kg
    12 front squat
    12 hanging knee raises

    C. Pull up practice for 10 min
    - Pull ups: 7 8 8 5 5
    - Butterfly pull ups: 8 8 9

  • Amrap Workout

    AMRAP 10
    5 Bar MU’s
    5+5 pistols (alt.)
    20 Double unders

  • Bar MU progressions Workout

    Bar MU progressions

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work for 60 min
    20 min bike
    20 min crosstrainer
    20 min bike
    125/138
    2.Mobility for 10 min

    PM: 135 min
    Warm up for 20 min + 10 m HSW
    1.Gymnastics
    A. MU practice for 70 min
    - RS 3 x 6
    - TWB 3 x 3
    - HTR 2 x 1
    - MU x 1
    - MU + HTR 2 x 1+1
    - MU 5 x 2
    - Total of 14 MU

    2.Skill work
    A. Box jump & SU/DU practice for 10 min

    3.Conditioning
    A. 1 rnd of ATQ WOD 2:
    10 BJO
    12 cal row
    20 DBS @ 20 lbs
    10 BJO
    12 cal row
    40 SU
    Time: 3.41

    4.Core
    A. 3 rounds:
    12 curl up w/4 s. pause at top
    30 s. side plank hold
    20 bird dog

  • Total workouts of the week Workout

    Rest day, total workouts of the week 9 hours, x 5

    Metcon: la
    Aer: ti, ke, pe, la - 3 h 15 min
    Squat: 630 kg

    Gymnastics:
    CTB -
    Pull up -
    TTB -
    HSPU -
    MU - 25
    BMU -
    Bfly -
    HSW 15 m

    Sleep: 6/7
    Avg. tt. bed: 22.25
    Avg. t. asleep: 8 h 5 min
    Avg. EA. 40 kcal/FFM

  • Athens Throwdown Wod 3 Workout

    60 min

    1.Warm up & preparation for ATQ Wod 3 for 35 min
    A. Warm up - asssault bike + row
    B. Mobility & breathing
    C. Movement prep: burpees, deadlifts & pull ups
    D. 1 set of:
    10 DL - 45 kg
    5 bar facing burpees
    5 pull up
    5 DL - 65 kg

    2.ATQ Wod 3
    A. For time:
    20 DL 45 kg
    20 bar facing burpee
    10 pull up
    20 bar facing burpee
    20 DL 65 kg
    Time: 4.19

    3.Cool down
    10 min AB

  • Extra Credit 24-01-2019 Workout

    KB March: AMRAP 5 max steps. Alternate sides with KB favoring your weaker side.

  • BMU (Bar Muscle-Ups) Workout

    Every 30sec for 10min:
    1 BMU

  • Wednesday 23rd January Workout

    Partner Wednesday !!!
    1A: 10 mins to practice Snatch balance
    1B: 30 min amrap
    200m run
    50 BJO@24/20”
    40 Deadlift@80/60
    30 BJO@24/20”
    20 HSPU
    10 BJO@24/20”

    Wod: break how you like , keep reps low to avoid slowing down , be fast on transition from parter to partner.

  • Uintia Workout

    Vapaatauintia ja rintauintia.