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

  • Running + Jacked gymnastics + weightlifting Strength

    Morning: 80 min
    A. 20 min cycling + 20 min running warm up
    B. Main set: 2 x 10 x 100 m / rest 30 sec / rest 2 min between sets
    Times 1 rnd: 23, 22, 22, 23, 23, 23, 22, 23, 23, 22
    Times 2 rnd: 21, 21, 22, 22, 22, 22, 21, 22, 21, 21
    C. 20 min cycling

    Evening: 150 min
    Warm up EMOM 12 + 10 m HSW
    1.Own skill
    A. BMU practice for 10 min
    B. EMOM4: 2 BMU (käsi aukesi)
    - Total of 10 BMU

    2.Weightlifting
    A. Every 3 minutes for 15 minutes:
    Snatch pull + Squat snatch from above the knee

    B. Every minute on the minute for 12 minutes:
    3 Power snatches @ 25kg

    3.JG PP 19.9. A + 17.9.2018
    A. 6 rounds:
    - 40% of your max rep wide grip strict pull-ups - 5 reps
    - 30s rest
    - 40% strict ring dips - 5 reps
    - 60s rest

    B. TGU 6 x 4, 60 s rest between sets. Same weight across.
    - 5 x 16 kg, 1 x 12 kg. Rest 2 min bs.

    C. Hanging
    - Accumulate 90s of pronated passive hang
    - Accumulate 90s of supinated passive hang
    - Accumulate 90s of narrow grip pronated passive hang
    - Accumulate 90s of narrow grip supinated passive hang

    D. Pressing
    - Accumulate 5 minutes of front support walks - not done

    E. Core Stability
    1 round:
    - 90s straight arm plank
    - 90s unilateral straight arm plank on each side
    - 90s bilateral straight arm plank - not done

  • Gymnastics + squats + conditioning Strength

    150 min
    Warm up EMOM12 + 14 m HSW
    1.Own skill
    A. Ring muscle up practice for 45 min
    - 3 x 10 support swings
    - 3 x 5 ring swings
    - 3 x 1 hips to rings
    - 3 x 3 turn with band
    - MU as. 3 x 1
    - MU 8 x 1 :)

    2.JG PP part C 18.9.2018
    A. 15 x E55s:
    - 20s chest to ring hold
    - 20s ring support hold
    - 20s bottom of dip hold
    - 20s hollow + 20s arch

    3.Strength
    A. Tempo Back Squat 8x2 @ 13X1
    - Build to a tough double

    4.Conditioning
    A. ”Hentusen intervallit”
    Every 4 minutes for 16 minutes (ALL OUT!) > 3 sets only
    12 cal assault bike
    15+15 m Sled push - 15 kg
    Times: 0.51, 0.58, 1.23

  • 20.9.2017 40+ Workout

    "STRICT LYNNE"
    5 Rounds:
    Max Effort Bench Press Repetitions (Bodyweight)
    Max Effort Strict Pull-Ups

    Transition immediately into the strict pull-ups after the bench press. Rest 4:00 between rounds.

    Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups.

  • Roaring 20's Workout

    Buy In: 20 Burpees

    20 Goblet KB Lunges
    20 Push Ups
    20 Goblet KB Lunges
    20 Sit Ups
    20 Goblet KB Lunges
    20 Push Ups
    20 Goblet KB Lunges

    Cash Out: 20 Burpees

    RX: 24/16kg KB or 50/20 DB

  • July 1, 2011 Workout

    Thruster Max 45-55-65-75-85 (PR)

    20 Calorie Row
    30 Burpees
    40 Ground to Overhead
    50 Toes to Bar
    100 foot Overhead Lunge
    150 foot Run

  • Back squat Strength

    500m row
    3x
    7 wall ball 12/9 to high target
    4 plate dead bug e/s
    7 Ring row, 2 s. hold at the top

    Back squat
    4x7 70% of 1RM
    90s. rest b/w sets

  • 6-30-2011 Workout

    3 Rounds for time of:

    15 OHS #95

    15 Ring Dips

    15 OH Calf raises #95

    15 Situps

  • Soutua ja tempausta Workout

    5 kierrosta EI aikaa vastaan:
    250m row
    21 KB tempaus
    15 Leuka/C2B

  • Main site Monday 230925 Workout

    Weighted pull-up - Broad jump

    Workout
    - Weighted pull-up 5-5-5-5-5 reps
    - Broad jump 3-3-3-3-3 reps

    Notes
    - Establish a max broad jump during your warm-up.
    - Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

  • Squat Clean 1RM Strength

    Squat Clean, find 1 RM