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

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    One-Arm KB OHS Dx (light weight) 10 reps
    One-Arm KB OHS Dx (light weight) 10 reps
    Ring L-Sit max time hold

  • 5 kierrosta: skierg / selänojennus / ghd / 1-käden farmarikävely Workout

    5 kierrosta:

    • 40cal SkiErg
    • 15 selänojennus selkäpenkissä
    • 15 ghd-istumaannousu
    • 40m/40m 1-käden farmarikävely@ahap

    Vaikka harjoituksen tulos on aikaa vastaan, keskity laatuun. Hiihdä kovaa ja tee muut liikkeet huolellisesti. Farmarikävelyn voit tehdä hitaasti kävellen.

  • Garage Workout

    Strength:
    A: 6x 12 bend over KB row 24kg
    B: 6x3 ring pull ups(1-3 with 24kg, 4-6 with 16kg)
    Skills: EMOM for 8min
    A: 30” hand stand hold
    B: 35 DU

    WOD: 3 rounds for time
    75 DU
    40 AbMat situps
    30 KB swing 24kg
    20 WB 20lbs
    15 hang power clean 2x24kg KB

  • Gymnastics Workout

    110 min

    1.Skill
    A. HSW practice for 20 min
    B. BMU practice for 50 min
    - Progressions
    - BMU 13 x 1 reps, 4 x 2 reps = 21 reps

    2.JG from 7.3.2018
    A. 3 rounds of:
    - 20 reps of each LYTP version
    - 20 sec hollow hold + 20 hollow rock

    B. 3 rounds of:
    - 45 sec floor planche lean w. ext. rotation
    - 1 UB round of gymnastics swimming

  • Fredag 20/4 2018 Workout

    A: Every 90sec for 3 rounds
    1: Deficit Strict HSPU x5 @ 50A1
    2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

    B: 5rft
    5 renegade rows(L+R=1 rep)
    5 DB clean
    5 DB thrusters

  • 28.3.2018 masters sm + ville Workout

    Korkea Te-veto + raakatempaus
    1+1@75 x 2
    1+1@80 x 3

    Raakarive + dippi + raakatyöntö

    1+1+1@75 x 2
    1+1+1@80 x 3

    VAPU
    4x4, enemmän kuin viimeksi

  • Wb'n Burps Workout

    5 RFT
    25 Wall-Balls 9kg.
    10 burpees

  • 18.5 Workout

    WORKOUT 18.5
    Complete as many reps as possible in 7 minutes of:

    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups
    This is a timed workout. If you complete the round of 18,
    go on to 21. If you complete 21, go on to 24, etc.

  • Warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    GHD Sit Ups 10 reps

  • C&J HSW Workout

    Thursday 22nd March 2018

    CLEAN AND JERK | HANDSTAND WALKING

    3 TOUCH-AND-GO POWER CLEANS + 3 PUSH JERKS

    Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.