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

  • Kettlebell Workout

    3 rounds
    8-8 x 1 arm bent over row
    10 x pull over
    10 x diamond push-up

    3 rounds
    5-5 x snatch+press
    10 x goblet squat
    20-20 x side bend

    Wod
    Amrap 15’
    6-6 x clean
    7-7 x oh lunge
    8 x burpee

  • Veto-työntö-emom20 Workout

    Emom20
    5 strict pull ups
    10 push ups

  • Shoulder press 8x3 Strength

    Shoulder press 8x3@72,5%

  • Over in a flash Workout

    5 Rounds for time

    5 GTOH BB@45kg
    10 T2R
    15 Wall ball 9kg

    TC 15min

  • MAYFLY PRO TRACK Workout

    A,
    Press 1 Rep

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Find a 1RM for the day.

    B,
    Seated Dumbbell Strict Press 15-15

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    C,
    JM Press 10-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    D,
    Tricep Press Down 10-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    You can use a band for these; choke it up enough to make 10 reps very hard.

    E,
    Barbell Row 10-10

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

    F,
    7 rounds for time of:
    6 Push Jerks @52/35kg
    9 Bar Facing Burpees
    12 Alternating Front Rack Lunges@ 52/35kg

    Weight Vest Option: If you're looking to change things up a bit, complete this workout with a set of 22,5/15kg dumbbells and wear a 9/6kg vest

    Goal: Sub 15 min

    G,
    Complete as many rounds as possible in 8 mins of:
    Kettlebell Overhead + Front Rack Carry, pick load, 15m
    15 Band Face Pulls
    Kettlebell Overhead + Front Rack Carry, pick load, 15m
    10 L/10 R Diagonal Banded Pull Aparts

    "Shoulder Maintenance"

    Easy

  • Pullups 5 rounds Workout

    Pullups

  • Gymnastics + strength Strength

    135 min
    WU 15 min
    1.GS
    A. BMU 5 min
    - 5 x 1 reps

    B. HSW 10 min
    - 8 m.

    C. MU 40 min
    - Skill drills
    - MU 10 x 1 reps

    D. Strict HSPU Strength work:
    4 sets:
    Tough effort Pike Box HSPU (RiR 2)
    Max effort Bottom of HSPU hold (2 cm off floor)
    9+10 s., 9+9 s., 8+8 s., 8+6 s.
    - Rest as needed, then after 4 sets -

    E. DB Z-Press 3 x 5 (Heavy!)
    - Rest 90 s between sets-
    - 20 20 20 lbs

    2.Strength
    A. Bench press 5 RM
    - Max 2 sets

    B. Bench press
    5 x 3 @ 5 RM weight
    - Rest as needed-

    C. 4 sets:
    - Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
    - 10 8 7 7 reps
    - Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
    - 8 8 7 7 reps
    - Rest 90 s. between sets-

  • Ninjat 14-16v Voima Strength

    3 x 3 jerk from rack, go heavy

  • Ropes alt jump wave HIIT Workout

    6 rounds:
    30s alternating jump waves
    30s rest

  • 313 tempo ring false grip pull-up 3x6 Strength

    Three sets of six false grip pull-ups on rinfs with following tempo:
    3s up
    1s hold
    3s dow