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

  • Jacked gymnastics seminar Workout

    Day 1
    Morning: 150 min
    A. Ring muscle ups:
    - Gymnastics style warm up
    - Strict progressions
    - Kipping progressions

    Afternoon: 105 min
    A. Handstands

  • Gymnastics + strength Strength

    160 min
    Warm up + COS 25 min

    1.MU
    - Drills
    - MU 7x1 + 7x2 - 21 reps

    2.SHSPU
    A. 4-6 sets: Assisted lift off + pike push up - 5 5 5 5 reps
    - Rest as needed

    B. Slow eccentric Strict HSPU on dumbells 4x5
    - Knees on box

    3.Back squat
    A. 4 sets:
    3 Back squats 76-81 kg
    - Rest 15 s.
    3 Seated box jumps - 30"
    - Rest as needed

    4.Strength
    A. 4 sets:
    Mixed grip strict pull ups x Tough effort - 12 8 7 7
    Stationary dips x Tough - 8 7 6 6
    - Rest 60-90 s. between sets
    - RiR 1-2

  • B. Deadlift Workout

    15-Rep Max

  • Rest day Workout

    Rest day

    JH 60 min

  • WOD 01/02/25 Workout

  • SRAA”squat,run,assaultbike,abmat” Workout

    4 rounds for quality

    10 x squat
    200m run ”run fast”
    15 cal assaultbike
    20 x abmat

  • Gymnastics + weightlifting + strength Strength

    170 min
    Warm up + COS 25 min
    - 10 TTB

    1.HS Walk practice
    - Body tightener x 3-4 sets
    - Shoulder taps x 3-4 sets
    - HSW - 23 m.

    2.BFLY + BCTB
    - BFLY - 40 reps
    - Box CTB - 3x8 reps
    - KCTB - 2x5 reps
    - BCTB - singles 15x1 reps

    3.Technique primer: Slow squat clean w/ empty bar

    4.Squat clean from blocks
    Heavy double for the day

    5.Strength
    A. 4 sets:
    Reverse hyper x 20 (Heavy but controlled!) - 40 40 40 40 kg
    Wide grip strict pull ups x Max effort - 10 9 8 8
    - Rest 60-90 s. between sets

    B. 3 sets:
    8 sa. DB press - 25 25 25 lbs
    7/s. bicep curl 25 25 25 lbs
    20 pike leg raises

  • Pull Workout

    A: Strict ring pull ups 3x8
    B: Strict ring chin ups 3x8
    C: DB Pommel raise 2set
    D: SA Kb rows 2set
    E: DB biceps curls 2set

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up + COS 20 min
    - 10 TTB

    1.HSW
    - 13 m.

    2.Snatch
    A. 1 RM

    3.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8 > 40 reps

    B. Ring muscle up
    - 11x1 + 3x2 - 17 reps

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

    D. False grip top of pull up L-swings with transition
    - Accumulate 15-30 reps in sets of 3-5 - 16 reps

    4.Strength
    A. 5 sets:
    KB Bulgarian split squats x 6+6 - 16 kg
    Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
    Ring face pull x 8-14 - 8 8 8 8 8

  • Sprinter konala Workout

    23.6 s