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 + aerobic work Workout

    140 min
    Warm up for 25 min
    1.Gymnastics
    A. HSW drills & practice
    - 15 m

    B. BMU practice for 20 min
    - 7 x 3 = 21 BMU

    C. Bfly pull up practice for 10 min
    - 40 bfly

    2.Aerobic work
    A. 2 rounds:
    15 min Bike
    15 min Row
    - Slightly faster on the 2nd round.
    Round 1: 2.24.8/1000 m, 2.24.0/500 m
    Round 2: 2.21.3/1000 m, 2.21.1/500 m

    3.Strength
    A. 3 sets:
    6 Deficit push ups (slow)
    8 Cuban press complexes
    10s Active hang
    10s Passive hang

    • Rest 90s-

  • Gymnastics + strength Strength

    120 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 80 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 2
    -1 swing + 1 MU x 5
    - 2 swing + 1 MU + 1 HTR x 7
    - Total of 14 MU (+ 6 attempts)

    2.Strength
    A. Banded deadlift
    Fast triples up to 70% effort

    B. 3 sets:
    12+12 KB Single leg RDL - 20 kg
    5+5 Half kneeling Bottom up KB Press - 6 kg
    8+8 Lateral box step ups (high box, no weight)

  • Hard routine Strength

    150 min
    Hard routine
    Warm up for 10 min
    1.WL
    A. Every 3 minutes for 21 minutes:
    Snatch + 2 Overhead squats
    - Build to heavy

    2.Conditioning
    A. Every 2 minutes on the minute for 10 minutes:
    Row 250/200m
    10 Overhead squats - 35 kg

    Rest as needed

    B. For time:
    21-15-9:
    Deadlift (Challenging weight, but unbroken) - 67.5 kg
    Box jumps
    Time: 3.27

    Rest as needed

    C. For time (10 min cap):
    15-12-9:
    Devil's press 50/35 lbs > 30 lbs
    Handstand push ups
    Result: 8 HSPU @ round 12

    3.Strength
    A. 4 sets:
    15 DB Lateral raises - 2.5 kg
    12+12 DB Single arm row - 15 kg
    10 Ring body saw
    - Rest 90 s. between sets-

    B. Double KB push press - 4 x 8 x 16 kg

    C. Single arm KB strict press - 4 x 6 x 10 kg

    D. DB press tabata - 15/10 lbs

    E. Bicep curl tabata

  • Gymnastics + weightlifting + conditioning Strength

    170 min
    Warm up for 20 min
    1.Gymnastics
    A. MU practice for 50 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 6
    - 2 swing + 1 MU + 1 HTR x 1
    - 2 swing + 2 MU x 1
    - Total of 9 MU

    B. HS practice for 15 min

    2.WL
    A. Clean and jerk 1RM

    B. Clean pull
    4 x 3 @ 100-110% max CJ

    3.Conditioning
    A.10 min timecap:
    40 Wallball
    30 KB Swing 24 kg
    20 Single arm DB Hang clean and jerks - 35 lbs
    Max cal run - 76 cal (4.25-5.00 min/km)
    HR 179/189

    4.Accessory
    A. Huoltava:
    3 sets:
    5+5 KB Bottom up press - 6 kg
    5+5 KB Windmill - 6 kg
    10+10 KB Single leg deadlift - 16 kg

  • Swimming Workout

    40 min
    Freestyle

    Iltapäivällä hieronta JH 60 min

  • Gymnastics + weightlifting + strength Strength

    165 min
    Warm up EMOM14 + 6 min. mob.
    1.Gymnastics
    A. MU practice for 40 min
    - RS
    - TWB
    - HTR
    - 2 swing + 1 MU x 7
    - 2 swing + 2 MU x 2
    - Total of 11 MU

    B. BMU practice for 10 min
    - 4 x 3
    - Total of 12 BMU

    2.WL
    A. Power snatch: Heavy single

    B. Every 30s for 8 minutes:
    1 Power snatch @ 85-90% of A)
    4 x 42.5 12 x 45 kg

    3.Strength
    A. Back squat 5 x 2
    70 75 80 82.5 85 kg

    B. 5 sets:
    A) 8 Snatch grip presses - 10 12.5 14 14 15 kg
    B) 10 DB Prone row - 25 25 30 30 30 kg
    -Rest 90 s. between movements-

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work
    4 x 15 min Ergs of your choice
    - Rest 2 min between-
    Run, row, run, bike
    129/151
    2.Mobility for 10 min

    PM: 130 min
    Warm up for 20 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 28 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 2 x 8
    - Swing + CTB 9 x 3+3

    C. Bfly pull up practice for 10 min
    - 45 reps

    D. 4 sets:
    15 s. ME Butterfly pull ups - 10 11 10 12
    25 0.s steady pace Bent over row with Barbell - 14 14 14 13
    -20 s. rest-
    15 s. ME Stationary dips - 6 5 6 5
    25 s. steady pace Push ups - 10 9 9 8
    -Rest 80 s.-

    2.Conditioning
    A. For calories:
    Reverse Tabata assault - 56 cal
    -Straigth into-
    Tabata assault - 57 cal
    Total of 113 cal
    Watts 1141/361, RPM 98/56

    3.Strength
    A. 5 sets:
    10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
    10+10 Pallof press in split position
    - Rest 90s between rounds-

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 70 min
    Warm up for 15 min
    1.Conditioning
    A. EMOM40:
    1) Ski - 10 10 10 8 8 8 8 8 8 8 cal
    2) Double DB Snatches @ 10 kg DB's - 14 10 10 10 10 8 8 8 8 8
    3) Row - 10 x 10 cal
    4) DB Thrusters @ 10 kg DB's - 12 10 10 10 10 8 8 8 8 8
    HR 167/177
    Cool down for 15 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 60 min
    - RS 3 x 8
    - TWB 3 x 3
    - HTR 5 x 1
    - 2 swing + 1 MU x 14
    - 1 swing + 1 MU x 3
    - Total of 17 MU

    B. HSW practice for 15 min

    2.WL
    A. Squat Clean + Hang squat Clean + Split jerk
    Heavy for The Day

    B. Front squat - 4 x 4
    45 55 60 65 67.5 kg

    C. EMOM12:
    1) False grip chest to rings hold rpe 8 - 25 s.
    2) 6+6 KB single leg RDL - 16 kg
    3) Top of dip hold rpe 8 - 20 s.
    4) Box touch down 3+3

  • Gymnastic strength Workout

    • 8-10 Sets of:
    Legless Rope Climb 1 rep
    Rope Climb 1 rep
    0:30 rest each sets

  • Wednesday 27th February Workout

    Skill: 10 mins working on snatch balance

    Wod: 3x10 min amraps (1 min rest)
    1A-
    P1:-10 cal ski
    P2:- ME DBC&J@22.5/15
    1B-
    P1:-10 cal Row
    P2:- ME AKBS@24/16
    1C-
    P1:- 4 BBJO(high boxes)
    P2:- ME wall ball@9/6

    Wod: it’s partner Wednesday!!! Go hard and fast