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 + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BFLY + BCTB
    - Drills
    - BFLY 25
    - Kip swing + BCTB 7 x 3+3

    3.SHSPU strength
    A. Box pike negatives 4 x Tough effort
    - Rest as needed
    - Feet on box 20"
    - 4 4 3 4

    B. Push ups 5 x Max effort
    - Rest as needed
    - 16 15 13 12 11

    4.Back squat
    - 6 x 1 @ 90-93 %

    5.Strength
    - Done on Friday

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 25 min
    - Bfly 20

    1.HSW
    - 20 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - MU+A+H 5 x 1
    - MU + CTR 3 x 1
    - MU 4 x 1 + 7 x 2
    - MU x 26

    B. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    C. Front swing pull back
    - Accumulate 50 reps in sets of 6-10

    2.Bench press
    5x5+ @ 82%
    - Rest as needed
    - 49.5 kg
    - Last set 7 reps

    3.Strength
    A. 4 sets:
    DB Prone row x 8 - 30 30 30 30 lbs
    GHD Back extension + Parallel hold x15+Max effort - 50 50 50 40 s.

  • "Omatoiminen WOD" Workout

    A.
    Row/Ab/Run 2min.

    2 rds:
    9 Air squat
    7 Ring row
    5 Push up

    Row/Ab/Run 1min.

    2 rds:
    5 Deadlift
    5 Hang muacle clean
    5 Front squat
    5 Shoulder press

    2-3 rds:
    3-5 Power cleans + push jerk
    1-2 Rope climbs

    Mobility...
    - Lunge complex
    - Shoulder/Chest/Lats

    B.
    Practice Handstand walk (15min.)

    C.
    For time:
    (Teams of 3)

    60 Clean and Jerks (60/40kg)
    400m Team run
    12 Rope Climbs
    400m Team run
    100 Barbell-Facing Burpees
    400m Team run
    12 Rope Climbs
    400m Team run
    60 Clean and Jerks (60/40kg)

  • HSPU Pyramid Workout

    Perform 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of Handstand Pushups.

    If you want, you can combine with a ladder of another movement and perform the HSPU between sets

  • EASYWOD 23092019 Workout

    3 rounds For time

    300 m run
    9 polven nosto
    9 etunojapunnerrus

  • EASYWOD 23092019 Strength

    Pystypunnerrustekniikka

    Vauhtipunnerrustekniikka / 3 x 5 vauhtipunnerrusta

  • Flight Simulator Kipping HSPU’s Workout

    10-20-30-40-50-40-30-20-10 dubs unbroken
    2-4-6-8-10-8-6-4-2 Kipping HSPU’s

  • Endurance Workout

    • 10 Interval of:
    Row 2:00 @ 85-90% MHR
    1:00 rest each interval

  • Gymnastic strength Workout

    • For Time:
    Strict Ring Muscle Ups
    7/5 reps unbroken
    5/3 reps unbroken
    3/1 reps unbroken
    3:00 rest
    7/5 reps unbroken
    5/3 reps unbroken
    3/1 reps unbroken
    Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
    Scala eventualmente il numero di reps da fare unbroken ad ogni sets
    Se non ti entrano gli Strict Ring Muscle Ups lavora con:
    Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
    9/7reps unbroken
    7/5 reps unbroken
    5/3 reps unbroken
    3:00 rest
    9/7reps unbroken
    7/5 reps unbroken
    5/3 reps unbroken

  • WOD230919 Workout

    3 Rounds of:
    21 Hang Squat Snatches
    500 mtr row/0.8 miles Air bike