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

  • DL-Ring Dips-BJ-HSPU-KB-HRPU-DU Workout

    A) Gymnastics Skills Warm-Up
    Three sets, not for time, of:
    Rope Climb (with legs) x 2 reps
    Unbroken Chest-to-Bar Pull-Ups x 6 reps
    L-Sit x 20-30 seconds

    3 x 2/4/20 sec

    B) Four rounds for time of:
    205 lb. Deadlift x 6 reps
    Ring Dips x 8 reps

    Part 1: 4:44

    Rest exactly 3 minutes, and then:

    Three rounds for time of:
    24" Box Jump x 10 reps
    Handstand Push-Ups x 10 reps
    24 kg Kettlebell Swings x 20 reps

    Part 2: 10:00

    Rest exactly 2 minutes, and then:

    Two rounds for time of:
    20 Hand-Release Push-Ups
    50 Double-Unders

    Part 3: 2:51

  • 05.22.12 WOD Workout

    20min AMRAP

    6 Hang Power Cleans 95/65

    9 Thrusters 95/65

    12 Push ups

    Round = 4 + 2/3

  • Jack Workout

    "Jack" - AMRAP in 20min of:

    10 push press 115/75 lbs
    10 KB swings 1.5/1.0 pood
    10 box jumps 24"/20"

  • Weighted Pull ups Strength

    Every 2min on 12min (6sets) perform 2 reps of pull ups with extra weight

  • Conditioning 01-02-2018 Workout

    10 rounds for time w. a partner, you go, I go style:
    40 Single Unders
    30 Mountain Climbers (left + right = 1 rep)
    20 Air Squats
    10 Toes to Bar
    5 Squat Thrusts

    *After each set complete a partner Wheelbarrow of 40m (20m each). *Work is NOT split. One athlete completes all of the listed work while their partner rest.
    *Each athlete will complete 5 total rounds each.
    20:00 Cap

  • Row + ring dips Workout

    1000 Meter Row
    15 Ring dips
    750 Meter Row
    15 Ring dips
    500 Meter Row
    15 Ring dips
    250 Meter Row
    15 Ring dips

  • 23022015 Workout

    21-15-9
    Kalorisoutu
    Vauhtipunnerrus 50% 1 rm
    Kahvakuulaheilautus ahap

  • Snatch Ladder Workout

    5 @ 45lbs
    5 @ 55lbs
    5 @ 65lbs
    5 @ 75lbs
    3 @ 80lbs (previous 1rep max)
    1 @ 85lbs (New PR!)

  • Jacked gymnastics Workout

    1.Shoulder Prehab
    5 rounds:
    - 15 scap pull-ups
    - 15 scap push-ups
    - Rest as needed
    2.Butterfly Skill
    Complete:
    - 3 x 10 box assisted butterfly pull-ups
    - 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
    - 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
    Butterfly Pull-ups (1 x max set)
    If you havent got these yet, spend 5-10 minutes practicing and see if you can get your first rep.

  • Jacked gymnastics + EMOM Workout

    Morning: 50 min
    MU progressions with Liina

    Afternoon: 110 min
    1.Bar Muscle-up Threshold
    A. 2 rounds (no rest), depending on time:
    - 20s passive hang + 10 scap pull-ups + 20s passive hang
    - 90s of kneeling thoracic twists
    - 20s crab extension hold with external rotation (turn your hands outward) + 20s with internal rotation (turn your hands inward)
    B. Bar Muscle-up Technique B1
    Complete:
    - 10 x 1 jump to arch
    - 8 x 1 high pull
    - 6 x 1 hips to bar
    - Bar Muscle-ups (5 x 1)
    > 1 1 2 3 3 2 1 1 1 = 15 BMU

    2.EMOM for 30 min (HR-workout, for quality)
    1) 2 strict MU turn w/box 20"
    2) 30 sec HS hold NTW
    3) 5+5 pistols
    4) 10 T2B
    5) 6 cal AB
    6) rest

    3.Strength
    A. 3 rounds:
    10 + 10 half kneeling strict KB press / 8 kg
    10 + 10 single arm KB bent over row
    30 hollow rock
    30 s. side plank hold