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

  • Bench 10-9-8-7-6-5-4-3-2-1 Strength

    Bench 10,9,8...3, 2,1
    Row 100, 200, 300, 400, 500, 500, 400, 300, 200, 100

  • Nanorosso 26.02.20 Workout

    For time
    60 du
    21 hspu
    21 pistol squat
    60 du
    15 hspu
    15 pistol squat
    60 du
    9 hspu
    9 pistol squat
    60 du

  • Aerobic work + Jacked gymnastics + conditioning Workout

    Morning: 30 min

    1 min walk/1 min run
    4.5 km
    121/150
    6.44/4.16 min/km

    Evening: 140 min

    1.Own skill
    A. HSW practice for 15 min
    B. BMU practice for 25 min
    - 1 2 3 3 4 4 5 = 22 reps

    2.JG PP 17.7.2018
    A. Complete:
    - 10 x 1 strict HSPU - abmat + technique plate under it
    - 10 x 1 kipping HSPU + slow negative - from ground
    - 5 x 5 elevated pike parallette push-ups - 20" box + DBs'
    - 3 x 10 elevated pike push-ups - 20" box

    B. Prehab
    - 5 x 1 round of Gymnastics Swimming - done

    C. Mobility, 3 rounds: - done
    - 15 x 180 crab extensions
    - 15 x 90 crab extensions
    - 15 x neutral crab extensions

    3.Skill
    A. 4 sets of:
    30 DU
    8 kipping hspu
    -Rest 90s-
    Times: 52 s. 52 s. 49 s. 50 s.

    4.Conditioning
    A. 3 rounds for time:
    12 Chest to bar
    500m row
    10 Single arm DB hang clean and jerks @ 35lbs
    Result: 13.06 / 4.20, 4.30, 4.16

  • Joken voimaohjelma kevyt veto Workout

    Maastaveto.
    8x60
    8x70
    8x80
    2x8x90
    Ylätalja
    4x8
    Rintatuellinen soutu
    4x80
    30+30kg
    Hauiskääntö tolppaa vasten
    8x20
    8x25
    8x30
    8x30 + 6 kippaamalla
    8x25 + 6 kippaamalla
    8x20 + 6 kippaamalla

  • Емом 9 Workout

    *6м алигатор на мяче
    *30 русских твистов с мячом 9 кг
    *30 кранчи прес- руки вверх

  • Snatch 1rm Strength

    1rm snatch

  • Pullo up challenge Strength

    *vko 1, PV 1 taso 0 *

  • "Annie" Workout

    50-40-30-20 and 10 rep rounds of:
    Double-unders
    Sit-ups

  • Toukkis 1 Workout

    EMOM 10 rounds

    1. 15 kb thrusters
    2. 10 pull ups
    3. 15 kb swings
    4. 10 ring push ups
    5. Rest

  • Friday 120106 Workout

    4 rounds for time of:

    30 SDLHP 2pd/1.5pd did 1.75pd
    30 KB swings 2pd/1.5pd did 1.75pd
    30 pull-ups

    3 rounds in 35:08