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 stamina Workout

    For time:

    100 DU
    25 HSPU
    80 DU
    20 HSPU
    60 DU
    15 HSPU
    40 DU
    10 HSPU
    20 DU
    5 HSPU

    TC 15min

  • Clean Strength

    Squat clean: 6x3 (65-85%)

  • Buy in bar muscle-up Workout

    10 rounds:

    1 bar muscle-up
    10 alt. devils press 20kg

  • CF conditioning Workout

    3 rounds of
    30s. DU's
    7 ring row
    4 1-arm DB OHS e/s

    2 rounds 3 reps each
    - Press to OHS
    - Snatch Pull
    - Snatch pull under
    - split snatch (focus on leg ext.)
    - high hang snatch
    - Snatch

    4x
    1) Amrap 4
    4 hang power snatch 52/35
    5 muscle up (can be paoli low bar)
    3 burpee box jump over 24/20"
    2) AMRAP 4
    easy row/bike or ski
    - score is rounds + reps total from the first 4 min am rap

  • MAYFLY PRO TRACK Workout

    A,
    6 D-Ball Ground-to-Shoulders, pick load

    Every 1 min for 9 mins.

    B,
    5 rounds for time of:
    Partner 1 do:
    Double Kettlebell Front Rack Carry, pick load, 100 m
    Partner 2 do:
    20 Kettlebell Swings @32/24kg

    Double Kettlebell Front Rack Carry- choose the weight but should be done in no more than two sets

    Complete in teams of 2.

    C,
    3 rounds of:
    Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
    --tnen--
    3 rounds of:
    10 L/10 R Quadruped Hip Extensions
    10 L/10 R Knee Band Standing Hip Hinge Abductions
    Rest 1 min

    Single Leg Glute Bridge Hold- no rest between sides

  • Saturday Warm up & RUN WORKOUT Workout

    Warm Up
    2 rounds
    2:00 walk/jog/light run
    25 jumping jacks
    10 alt leg bodyweight rdl
    20 mountain climbers
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    RUN
    5 sets
    600m moderate run / 2.5-3 min moderate run
    400m easy run / 2-2.5 min easy run
    1 min walk bwn

  • Saturday WOD Workout

    Prep for second WOD
    2 sets
    6-8 ring row
    12-16 walking lunges
    6-8 ghd sit ups
    1 rope climb

    WOD

    42-36-30-24-18 reps
    walking lunges
    21-18-15-12-9 reps
    GHD sit ups / V-UPS
    5-4-3-2-1 reps
    Rope climbs
    (SCALE ROPE CLIMB TO STRICT CHIN UPS) CHIN UPS MUST BE COMPLETED ALWAYS 3-4 REP SETS WHICH IS 1 ROPE CLIMB.

    On this STAMINA&BODYWEIGHT WORKOUT WE WANT TO WORK ON MUSCLE ENDURANCE WHICH IS GOOD PIECE TO DO AFTER RUNNING.
    KEEP STEADY FAST PACE ON ALL MOVEMENTS, BUT YOU DONT HAVE DO THIS LIKE FOR TIME, ITS MORE LIKE KEEP QUALITY ON MOVING AND STEADY FAST PACE WITH CALCULATED BREAKS ON ROPE CLIMBS. THERE IS NO TIME TARGET, MAKE IT GOOD EXERSICE FOR YOU.

    Cool down
    3-5 min light cardio
    1-2 min banded oh strech (each side)
    1+1 min calf smash with roller
    2+2 min calf/achilles strech
    1-2 min cobra to prayer pose

  • Tabata: penkkipunnerrus/akk Workout

    8x 20s työtä, 10sek lepoa
    Penkkipunnerrus ja askelkyykky.

  • Kettlebell Workout

    Warm-up
    ‘face to face/bike to bike in 2 teams’
    Which team collects 200 cal on echo bike first? (Both teams have to complete all the calories)

    Wod
    ‘2 Teams race’
    Which team collects more reps in 5 mins?
    AMRAP 5’
    Am Swing @16/24
    -1 min rest-
    AMRAP 5’
    Goblet Squat @16/24
    -1 min rest-
    AMRAP 5’
    Double KB Clean & Jerk @2x16/24
    -1 min rest-
    Amrap 5’
    KB Burpee @2x16/24

    1 person of the team always must rest for 30 seconds and then rotate.

    Afterparty
    3 min Plank /alternate sides as needed/

  • Muscle & Power, YV 2 Strength

    Pendlay row 5x5 reps