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

  • Onesize fits all Workout

    21-15-9

    T2B
    Pull-ups
    DU (42-30-18)

  • Kahvakuula by holmberkki Workout

    Kuula

  • Amrap 10 of strict Cindy Workout

    Amrap 10
    5 strict pull ups
    10 honest push up
    15 full squats

  • "Nicole" scaled Workout

    In 20 min,
    20 KB Swings
    10 Box Jumps
    Max effort set of kipping/butterfly Pull Ups
    *back to KB swings + Box Jumps after each set of pull ups

    score is the total pull ups done

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8
    Metcon: ma, ti, pe, la
    Aer: ti, to, 2 h 15 min
    Squat: 1580 kg

    Gymnastics:
    Pull up -
    CTB - 35
    TTB - 65
    HSPU - 65

    MU - 27
    BMU - 30
    Bfly - 75
    Bfly CTB - 50
    HSW - 87 m

    Sleep 4/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 40 min
    Avg. EA 41 kcal/FFM

  • Gymnastics + conditioning Workout

    135 min
    Warm up for 20 min
    1.Gymnastics
    A. Butterfly CTB practice for 25 min
    - Box
    - Singles
    - CTB + kip swing 8 x 3 + 3
    - Total of 25 CTB

    B. Butterfly pull ups
    - 9 9 10 10 = 38 reps

    2.Conditioning
    A. 0:00-10:00:
    2000 m row - 8.32, 2.08/500 m
    ME Chest to bar
    Result: 16 CTB

    B. 15:00-20:00:
    15 m HS walk - 8 m (in 90 sec.)
    30 Db snatch - 35 lbs
    ME handstand push ups
    Result: 15 HSPU

    C. 25:00-32:00:
    2-4-6-8..:
    Devils press - 25 lbs
    30 DU between sets
    Result: 1 Devils press @ round of 12 reps = 181 reps

    3.Accessory
    A. 3 sets:
    5 Cuban press complexes (light) - 1.5 kg
    5+5 Lateral box step ups (no weight)
    25 Banded pull aparts

    B. 3 sets:
    8+8 Bicep curl - 25 lbs

    C. Banded spinal decompression for 5 min

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 8
    Metcon: ma, ke, to, pe, la
    Aer: ke, 60 min
    Squat: 1755 kg

    Gymnastics:
    Pull up -
    CTB - 45
    TTB - 30
    HSPU - 50

    MU - 37
    BMU -
    Bfly - 140
    HSW - 80 m

    Sleep 3/7
    Avg. t. asleep 7 h 15 min
    Avg. tt. bed 22:50
    Avg. EA 39 kcal/FFM

  • Aerobic work Workout

    70 min
    1.Aerobic work for 50 min
    1 min run/1 min walk
    6.7 km
    122/149
    7.34/5.19 min/km
    2.Mobility work for 20 min

    Hieronta 60 min

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 15 min
    1.Gymnastics
    A. RMU Practice for 20 min

    B. Every 90 s. for 10-15 reps > 90 - 120 sec.
    1 MU
    - Total of 17 MU

    2.Weightlifting
    A. Push jerk + Split jerk from blocks
    - Heavy 1+1 for the day
    - Drop the first jerk

    B. Clean pull + Low hang clean pull
    - 4 x 1+3
    - Warm up sets first, then: 90%, 95%, 100%, 105% of Max clean
    - 65 69 73 76 kg

    3.Conditioning
    A Every 4 minutes for 16 minutes:
    40 Double unders
    15 Cal ski
    Times: 1.30, 1.29, 1.23, 1.22

  • Thruster 5x12 Strength

    Thruster 12-12-12-12-12 reps