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

  • Ring skills Workout

    EITHER

    20 min MU PRACTICE
    If you can do several MUs, do 1-4 MUs every 2 min. Try to keep the same amount of reps through the workout.

    If you can do 5 or more strict pull-ups, do 1-5 false grip pull-ups with rings every minute for 10 minutes. After that practice the MU transition for 10 min.

    Else 20 minutes, odd minutes: 5 challenging ring rows, and even minutes: 5-15 s ring support hold. Use dumbbells on top of boxes if you cannot control the rings.

    OR

    20 min FRONT / BACK LEVER PRACTICE

    Progressions:

    Use 5x15s table:

    • 3 x 3 s
    • 5 x 3 s
    • 3 x 6 s
    • 4 x 6 s
    • 4 x 10 s
    • 5 x 10 s
    • 4 x 12 s
    • 4 x 15 s
    • 5 x 15 s

    And after that 5x30s:

    • 3 x 5 s
    • 5 x 5 s
    • 3 x 10 s
    • 4 x 10 s
    • 4 x 15 s
    • 5 x 15 s
    • 4 x 25 s
    • 4 x 30 s
    • 5 x 30 s

    Use the tables given and focus on either front or back lever. Start new hold every 2-3 min. Use the remaining time for practicing the other lever.
    10-15 min HANDSTAND PROGRESSIONS

    AND EITHER

    5-10 min HANDSTAND WALK PRACTICE

    OR

    5-10 min KIPPING HSPU PRACTICE

  • Pump Workout

    For Time:

    50 T2B
    - Every Time You Let Go Of The Bar, Do Max Reps Ring Push Ups

  • 23.8.2022 Jumppaa Workout

    For time:

    90/65 Calories Row or Bike
    50 Pull Ups
    50 Thrusters 42,5/30kg
    50 Air Squat
    50 Kettlebell Swing 24/16kg
    50 One Arm Devils Press 22,5/15kg
    90/65 Calories Row or Bike

    TC 35

    Alternate Ergo. If you start at Bike, ending the Rower.

  • "Middle section" Workout

    20 min. AMRAP
    5 Wall walking
    1 Broad jump
    5+5 Turkish get up dumbell 35/25

  • Row / Ski erg and wall ball shots Workout

    21-15-9 ( Time cap 8 min)
    Row/Ski calories
    Wall ball shots

  • Warm up Workout

    2 rounds
    1:30 cardio
    5 inch worm
    5 burpee broad jumps
    10+10 banded lateral side steps
    10 banded air squats
    10 banded hip bridges :02 hold at top
    5 jumping pull ups

    then 2 rounds
    8-10 wall ball shots
    8-10 kbs
    3-4 burpee pull ups

  • Dirty 30 Workout

    For Time;
    30 Thrusters 40/30kg
    30/24 Cal Machine
    30 STOH
    30 Pull ups
    30/24 Cal Machine (same)

    TC 12 Mins

  • 35 Min EMOM Workout

    Alternate
    1. 12/8 cal row/ bike
    2. 5-8 strict pull ups
    3. Bike /row 12/8 cals
    4. 10-20m hsw
    5. Rest

  • 3 Rounds for time Workout

    30/25 Cal Bike or Row
    6 Bar MU ( scaled option 12 t2b)
    12 Deadlifts 120/90kg
    Rest 90 secs

    Post time on completion
    TC 14 Minutes

  • Hang clean + cleans Workout

    6x

    1 hang clean + 2 cleans

    Start from 60% of 1RM clean - build in weight