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

  • Hammer Workout

    Pre WOD - 3 sets of 5 box jumps. First box jump fall!

    WOD: 5 Rounds for Time - Max 20 min (135/95)

    5 power cleans
    10 front squats
    5 jerks
    20 pullups

    90 second rest in between rounds

    ** I finished 4 rounds & 5 jerks in about 19:30. Didn't have the energy to start last round of pullups. Used 60 pounds, which is an improvement!

  • A Friday Quickie Workout

    Warm Up:
    With PVC
    2x
    10 Power Snatches (PVC)
    10 PVC Pass Throughs
    10 Push Press
    50 Jump Ropes

    MetCon:
    3x
    5 Power Snatches @ 115 lbs
    15 Hand Release Push Ups
    30 Double Unders

  • muscle ups, handstand pushups, strict pull ups, row Workout

    4 rounds for time:

    2 muscle ups
    5 handstand pushups
    5 strict pull ups
    500m row

    results: 17:25, muscle ups get tough

  • Annie Workout

    50-40-30-20-10

    double unders
    sit ups

    results: i broke on set of 30 doubles ahhh

  • Clean 1 RM Strength

    Clean 1 RM

  • 50 cal assault Workout

    50 cal on assault bike, for time

  • 20.9.2017 40+ Workout

    3 Rounds:
    :30s @ 2K Pace, :30s Rest
    1:00 @ 2K Pace + 5 Seconds, 1:00 Rest
    1:30 @ 2K Pace + 10 Seconds, 1:30 Rest
    After the 1:30 rest in the first round, immediately move into round 2.

  • Ninjat 14-16v taito Workout

    Taito:

    1. 5 x max aika käsilläseisonnassa joko seinää vasten (jalat irti seinästä) tai ilman tukea

    2. Käsilläkävely harjoitus:
      A) 3 x max matka käsillä kävelyä B) 5x max matka käsilläkävelyä kohti seinää C) 3 x max reps face palms seinää vasten D)3x max reps face palms on the box

    3. Käsilläseisontapunnerrukset:
      A) 3 x 1-3 tiukka HSPU B) 3 x 3-10 HSPU boxilla

    4. 3 kierrosta: 5 x lapapunnerrus nojapuilla + 5 x lapapystypunnerrus

  • 1 mile run + gymnastics + squats Strength

    Morning: 50 min
    A. Running warm up for 35 min
    B. For time: 1600 m run
    Time: 6.20, rounds: 1.36, 1.37, 1.35, 1.32
    C. Cool down: 10 min walking

    Afternoon: 140 min
    Warm up EMOM14 + 12 m HSW
    1.Own skill
    A. RMU practice for 45 min
    - Support swings 3 x 10
    - Ring swings 3 x 5
    - HTR 3 x 1
    - Turn with band
    - MU as. 2 x 1
    - MU 3 x 1 + 5 x 1 attempts
    = 5 MU

    2.Strength
    A. Back squat 5x6 @ 81% - 95 kg x 0.81 = 77 kg
    - 3 Seated box jumps after each set - 30" box

    B. 3 sets of:
    5+5 Staggered stance RDL - 35 35 35 kg
    10 GHD Barbell row > GHD hip extension
    15+15 Side plank rotations

    3.JG PP 24.9.2018
    A. Turkish Get-up - not done

    B. Hanging
    - Accumulate 60s of pronated passive hang > 30 s.
    - Accumulate 60s of pronated active hang > 30 s.
    - Accumulate 2 minutes of supinated narrow grip passive hang > 30 s.

    C. LYTP
    3 x 20 reps of each variation > 2 x 20

    D. Supinated lateral dumbbell raises
    3 x 15 reps > 2 x 15

    E. Core Conditioning - not done

  • Jacked gymnastics + conditioning Workout

    120 min
    Warm up EMOM12 + 14 m HSW

    1.JG PP 25.9.2018
    A. Prep
    - 3 x 20 box assisted butterfly pull-ups
    - 3 x 10 kip swings
    - 3 x 10 kip swings with re-grip
    - 3 x (3 butterfly pull-ups + 3 butterfly C2B)
    + own practice sets

    B. 5 minute AMRAP of butterfly pull-ups: 33 reps

    • 10 min easy bike

    C. 3 rounds:
    - 20 wall facing handstand shoulder shrugs
    - 10 push-ups
    - 20 band pull-a-parts

    D. Strict Handstand Push-up
    - 1 x max unbroken set - 0

    E. 5 minute AMRAP of kipping HSPU: 40 reps

    2.Conditioning
    A. Every 4 minutes for 20 minutes FPR:
    6 Toes to bar
    12 Burpees
    30 DU
    12 Burpees
    6 Toes to bar
    Rounds: 2.40, 2.36, 2.58, 3.17, 3.34