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

  • Makia HIIT 4M3 Workout

    4 liikettä / 4 kierrosta / työaika 30 sekuntia / lepoaika 30 sekuntia

    Tee liikettä 30 sekuntia ja pidä sitten 30 sekunnin lepo, jonka jälkeen siirry seuraavaan liikkeeseen. Yht.aika 16 min.

    1. vuorikiipeilijä
    2. askelkyykky vuorojaloin
    3. jalkojen pyöritys selältään, kahvakuula
    4. yleisliike + boxihyppy

  • Athens Throwdown Wod 1 Workout

    140 min
    1.Warm up & prep. for ATQ Wod 1
    A. Mobility & breathing
    B. Ergs for 3+2+2+1 min
    C. Squat warm up w/ band & KB
    D. Movement prep: knee raises, front squat, push press
    E. 2 sets of: 6 + 6 + 6 PP, FS, KR

    2.ATQ Wod 1
    A. 5 RFT:
    12 STOH 25 kg
    12 FS
    12 hanging knee raises
    Time: 5.45

    3.Cool down
    A. 30 min easy AB

    4.Accessory
    A. 3 sets:
    5 + 5 TGU @ 8 kg KB, slow tempo

    B. 3 sets:
    10 curl up w/5 sec. pause
    35 s. side plank hold
    20 bird dog

    C. 3 sets:
    8/s. bicep curl @ 25 lbs

  • 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