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

  • Aerobic work + mobility Workout

    80 min

    A. Aerobic work for 50 min - easy AB
    Avg. rpm 47, 331 cal
    129/145

    B. Hip recovery flow for 30 min

  • TTP Engine running & Jacked gymnastics Workout

    Aamupäivä: 70 min

    A. WU for 30 min

    B. Main set
    3 x 1000 m run, rest 2 min b. reps, each set faster than the previous one.
    3 x 200 m run, rest 1 min b. reps, each set faster than the previous one.

    Times: 4.33, 4.27, 4.23 = 27.5, 27.0, 26.5 s/100 m
    0.47, 0.45, 0.44 = 23.5, 22.5, 22.0 s/100 m
    165/189

    C. Cool down: 10 min walking

    Ilta: 90 min
    Jacked gymnastics workout: Ring Muscle-ups
    Ring Swings (5 x 5)
    Ring Swings + Hips to Rings (5 x (1+1+1+1))
    Ring Muscle-up Pull & Transition Drill (5 x (3+3))

    Handstand Skill & Endurance
    Pike Handstand Walk Around Box (5 Minute AMRAP)

    3 sets for quality: 25 sec hollow hold into 15 hollow rock

  • Back squat Strength

    3+2+1+1 (80%, 85%, 90%, 90+%)

  • 12 min AMRAP Workout

    400m row
    100 du's
    12 power cleans @ 85kg

  • Dumbell row Strength

    4 x 6 tempo (3s lowering)

  • Block Clean 2x2x(1+1) 2x(1+1) Strength

    Block Clean, off the knee. pull+rep

  • Weightlifting I. Strength

    3 Position Squat Snatch
    - daily max 15 mins
    - high hang , hang , floor

  • Partner workout // 2 minute amraps with d-ball carry Workout

    Each section is a 2 minute amrap followed by a 20m D-Ball 60kg carry - 1 minute break between rounds.

    Partner workout - YGIG

    SCORE IS TOTAL AMOUNT OF REPS PERFORMED

  • 5/11/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 single unders
    10 hollow rocks
    5 sit ups

    Metcon/*Rx(15)
    "Annie"
    50-40-30-20-10
    double unders
    sit ups

    accessory(8)
    3x6
    hip extension
    bent over row

    Finisher
    50 dbl crunch
    2 min hip opener
    1 min s/a para stretch

  • SSSS Saturday Workout

    Buy in:
    Both partners have 10 mins to find 1 RM OHS from floor

    AMRAP 20 mins ( with a partner )
    6 Deadlifts 120kg/80kg each person
    9 Bar Facing Burpees, synchronized
    9 Bar MU / C2B/ Pull up each person
    15m Partner Barbell Carry 120/80kg

    Cash out:
    Both partners have 10 mins to find 1 RM OHS from floor AGAIN!

    You have a score separately for the first OHS max, for the AMRAP and for the second OHS max.

    No break between the OHS max and the amrap it's a 40 mins workout.