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

  • Increase Your Pull Up Strength Workout

    Choose one of the following Pull Up variation
    * Ground Row (5x5r)
    * Bent Arm Chin Hang (5x30s)
    * Negative Pull Up (5x5rx10s)
    * Pull Up (5x5r)
    * L-Chin Up (5x5r)

    Perform with the coupled mobility exercise. Focus on proper technique and full range of motion.

  • ”Macho Man” Progression 2 Workout

    E3M 30MIN

    6 - 6 - 6

    RX 50/35kg
    or
    @37% C&J

  • keskivartalojumppaa Workout

    tee omavalintainen keskivartalotreeni

  • Front Lever Progressions Workout

    Front Lever Progressions
    1. Bent body hold
    2. Bent body rock
    3. Straddle body hold
    4. Straddle body rock
    5. Hollow body hold
    6. Hollow body rock
    Use following template
    3x12, 5x12, 3x24
    4x24, 4x36, 5x36
    4x48, 4x60, 5x60
    Perform with coupled mobility exercise.
    For Quality

  • Back Squat Strength

    2 Rounds:

    7 Reps @78%
    5 Reps @82%
    3 Reps @86%

    Rest 2min between each set

  • Squat Clean 5x2 Strength

    Squat clean 5x2 AHAP

  • "Alternating Up" Workout

    EMOM 10 alternating between:
    1-5 Kipping Handstand Pushups
    1-5 Strict Pull Ups

    If 5 reps are easy you should add weight to pull ups and
    increase range of motion on HSPU.

  • "Cindy" Workout

    20min AMRAP

    • 5 Pull up
    • 10 Push up
    • 15 Air squat

    Score is total reps performed.

  • Chin ups Strength

    EMOM10
    4 chin ups

    *1-2 reps in the tank

  • Griff Workout

    • 800 m run
    • 400 m run backwards
    • 800 m run
    • 400 m run backwards