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

  • Tiistai 21.8 Workout

    Strict Handstand Push-ups
    19 Repetitions
    Rest 1 Minute
    16 Repetitions
    Rest 1 Minute
    13 Repetitions
    Rest 1 Minute
    10 Repetitions

  • Deadlifts Ladder Workout

    10-5-3-3-1-3-3-5-10 reps of Deadlifts

    5 rounds for time:
    15 Calories rower
    5 Wall climb

  • Assault 10 rnd 30/30 Workout

    10 min
    30 sec on
    30 sec off
    For kcal

  • DB Over head lunges & pull ups Workout

    3rounds for time:
    - 15m lunges one hand db over head (right)
    - 15m lunges one hand db over head (left)
    - 15 pull ups strict

    M25/W16kg

  • Shoulder Press 5x3 Strength

    78% of max

  • Cardio country Workout

    5 ROUNDS (37,5 minutes)

    ONE ROUND IS each station following:

    • 1 minute on
    • 30 seconds off to rest and change station

    STATIONS

    • Ski-erg (cals)
    • Assault Bike (cals)
    • Row (cals)
    • Burpees to Pullup bar (reps)
    • Double unders (reps)

    SCORE IS YOUR TOTAL PERFORMED REPS AND CALS

  • Running + Jacked gymnastics + strength Strength

    Morning: 65 min
    1.Warm up
    A. Run/walk for 8 min
    B. Running drills: 3 x 20 m high knees + butt kicks
    C. 2 x 100 m @ workout pace

    2.Main set
    A. 8x400m @ 1:35-1:40 pace
    Rest 1:30 between sets
    Times: 1.40, 1.39, 1.38, 1.38, 1.37, 1.34, 1.35, 1.32

    3.Cool down
    A. Walk for 15 min

    Afternoon 1: 95 min
    1.Own skill
    A. RMU practice for 35 min
    - Ring swings 4 x 5
    - Hips to rings 5 x 1
    - Jump turn 2 x 5
    - Partner assisted muscle up 5 x 1
    B. HSW practice for 10 min

    2.JG PP 20.8.2018
    A. Turkish Get-up
    10-8-6-4-3 unbroken sets on each arm. 2 minutes rest between sets. Ascending weight.
    Weight: 8, 10, 12, 16 (4+3 reps), 16 kg

    B. FD
    2 rounds:
    - 20 LYTP's
    - 20 scap pull-ups
    - 20 scap push-ups
    - 30s left side plank
    - 30s right side plank

    C. Core
    3 rounds:
    - 20 hollow rocks
    - 20 arch rocks
    - 20 supine leg raises
    - 40 supine heel touches
    - 90s rest

    Afternoon 2: 90 min
    1.Strength
    A. Back squat
    5x5 @ 82-83%
    3 Broad jumps after each set
    Rest AS NEEDED!

    2.Accessory
    A. 4 sets of:
    12 DB box step ups 20'' (heavy) - 30 25 25 25 lbs
    40m Double KB Front rack carry - 2 x 20 kg
    60s GHD Back extension hold
    Rest 60s

  • Four Six Workout

    EMOM24

    6/10 cal echo bike
    3+3 heavy DB snatch
    6 hand-release push-up
    40 sled push on heavy load

  • Front Squat 5x5 Strength

    90" rest
    Heviest possibile

  • 11-24-12 Jamie Workout

    Metcon:

    8 Rnds: 10 Thrusters (95lbs), 10 Bar facing Burpees, 10 Pullups, 50 DUs (note: should be 10 Rnds)

    Time: 50:30