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

  • Sh Yesh Workout

    3 rounds:
    8-20 unbroken ttb /knees raise
    5-15m hs walk

    Rest as needed

    3 rounds:
    15 cal ab
    12 power snatch 50kg
    8 shspu

    5 min rest
    3 rounds:
    15 cal ab
    9 power snatch 60kg
    7 shspu

    5 min rest
    3 rounds:
    15 cal ab
    6 power snatch 70kg
    6 shspu

    Scale reps/weights. You should do hspu in 1 or max 2 sets. All snatches fast singles

  • Accessories 1 + EG accessory #2 Workout

    Gym library

  • 4 kierrosta: BikeErg / GHD / BikeErg / selänojennus Workout

    4 kierrosta aikaa vastaan:

    • 500m BikeErg
    • 15 GHD-istumaannousu
    • 500m BikeErg
    • 15 selänojennus selkäpenkissä

  • 05/04/2019 Workout

    Amrap 10
    6box jump
    8db hang powerclean 22.5/15
    4 front squat db

  • WOD Workout

    Every 3 minutes, for 21 minutes (7 rounds in total):
    200 m run
    8x devil's press DB 15 kg

  • Gymnastics + Hard routine Strength

    135 min
    1.GS
    A. Bfly practice for 10 min
    - 6 6 6 7 6 = 30 reps

    Hard routine
    2.WL
    A. Snatch - build to H1

    B. EMOM10: snatch x 1 @ 85-90 % of A - 47.5 kg

    3.Conditioning
    A. 7 min AMRAP:
    3 - 6 - 9 - 12 ...
    Clean & jerk @ 40 kg
    TTB
    Result: 5 CJ @ round of 15

    B. 3 RFT:
    15 cal row
    10 HSPU
    15 CTB > 12
    Result: 11.11
    Rounds: 3.40, 3.55, 3.36

    4.Accessory
    A. 3 rounds:
    10/s. Side lateral squat w/KB - 8 kg
    10/s. single leg glute bridge

  • Gymnastics + conditioning + strength Workout

    130 min
    Warm up for 20 min
    1.GS
    A. Bfly pull up practice for 10 min
    - 6 8 7 6 8 5 = 40 bfly

    B. MU practice for 60 min
    - RS
    - HTR
    - TWB
    - Jump turn
    - 2 S + MU - 5 x 1 + 5 x 2 :)
    - Total of 15 MU

    C. Rope climb practice for 10 min

    2.Conditioning
    A. 12 min AMRAP:
    10 Burpees
    15 DB Thrusters 25-30lbs - 25 lbs
    2 Rope climbs
    Result: 4 rounds + 10 burpees + 12 thrusters
    Rounds: 2.30, 2.35, 2.38, 2.43
    HR 178/188

    3.Accessory
    A. 3 sets: - not done
    10 Ring body saws
    20+20 s Side plank hold
    10 Shoulder extension bridges

  • Rest & active recovery Workout

    50 min walking

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min
    - 20 HSPU
    1.GS
    A. HSW practice for 20 min
    - 15 m.

    B. BMU practice for 15 min
    - 12 x 1

    C. Bfly practice for 10 min
    - 5 6 6 6 6 6 5 = 40 reps

    D. CTB practice for 5 min

    E. Every minute on the minute for 8 minutes:
    Tough set of chest to bar
    - RiR 2-3 at first set
    Reps: 15 11 5 6 5 5 5 5 = 57 reps

    2.WL
    A. Hang power clean + Push jerk
    Build to heavy 3+2 for the day

    3.Conditioning
    ”Habanero”
    A. 10 x 1 min on/ 1 min off:
    8 Deadlifts
    6 Hang power cleans
    4 Front squat
    2 Shoulder to overhead
    Max effort burpees
    - Bar at 35-40 kg (Complex unbroken) > 35 kg
    Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

    4.Spinal decompression

  • Gymnastics + conditioning + strength Strength

    110 min
    Warm up for 20 min
    1.GS
    A. EMOM8: HSPU x 4

    B. HSW practice for 15 min
    - 30 m.

    C. Bfly pull up practice for 20 min
    - 7 8 7 6 7 6 6 6 = 50 reps

    D. TTB practice for 5 min

    2.Conditioning
    A. Every 3 minutes for 5 rounds:
    8 Toes to bar
    10 DB Clean and jerks 2 x 25 lbs
    14 Cal row
    Times: 1.52, 1.52, 1.48, 1.46, 1.43

    3.Strength
    A. 15 min to find 3 RM Stationary dip

    B. 3 sets:
    8-12 Banded face pulls
    8 Cuban press complexes
    20 GHD Back extensions
    - Slow and controlled