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

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 20 min
    1.Gymnastics
    A. BMU practice for 20 min
    - 6 x 3 = 21 reps

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 2 x 8
    - Swing + CTB 7 x 3 + 3

    C. Bfly practice for 10 min
    - Total of 30 reps

    2.Conditioning
    8 Rounds: 2 min on/ 1 min off:
    A. 12 cal row + ME Cindy remaining time
    Total of 4 rounds + 21 reps = 141 reps
    B. 12 cal row + ME of 5 Deadlift @ 70 kg, 8 Toes to bar
    Total of 6 rounds + 1 rep = 79 reps
    HR 162/183

    3.Accessory
    A. From Friday 2 Rounds:
    15+15 Single leg Reverse hyper - 30 kg
    10 Around The world (Vatsaliike, ei kahvakuulaliike)
    -Rest 90 s-

  • Deadlift Strength

    4x8 tempo

  • Weightlifting Workout

    A: Power snatch +Snatch balance up to heavy
    B: Squat snatch doubles 90-95%
    C: Clean pull @110% of max squat clean

  • TTP Engine week 4 + Jacked gymnastics Strength

    120 min

    1.Skill: HSW practice for 20 min - PR 9 steps!

    2.Jacked gymnastics
    Butterfly Skill
    A.Complete:
    - 3 x 8 kip swings
    - 3 x 5 kip swings with re-grip
    - 2 x 10 box assisted butterfly pull-ups
    - 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
    - 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg on box)

    B.Strict pull up Threshold
    4 rounds:
    - 30% of total reps from your 5 minute max test = 11 reps
    - 75 sec recovery pace AB

    2.Strength
    A1. Back squat
    A2. Strict ring dips
    4 rounds:
    - 30% of total reps from your 5 minute max test = 8 reps

    B. Hip thrust
    3 x 12 x 50 kg

    C. Alternate for 2 rounds:
    C1. Hamstring machine 2 x 10 x 7.5 kg
    C2. Bicep curl w/barbell 8 x 7.5 10 x 7.5 kg
    C3. Strict press w/band 2 x 8
    C4. Hammer grip bicep curl 2 x 10 x 20 lbs
    C5. Side lateral raise 2 x 15 x 2.5
    C6. KB bottom up press 2 x 10 x 6 kg

    3.5 min AB

  • 10 min emom Strength

    5 tng snatch every minute

  • Death by mave omapaino Workout

    1. minuutti 1x
    2. minuutti 2x ....

    Niin pitkään kuin jaksaa ja kerkeää.

  • Dips, pistols, DU’s Workout

    AMRAP 15

    1 MU + 4 ring dips unbroken
    10 pistols, alternating
    20 Double unders

  • heavy breathe Workout

    Team of 2
    Amrap 30
    *50 dB snatch 25 kg
    *100 du
    *50 wb 13 kg
    *30 bfb
    *50 hspu
    *10 d-ball clean 60 kg

  • 5 kierrosta voimaa Strength

    8 x bench press
    5 x power clean
    4 x jerk

  • 11/3/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    20 mclimbers
    20 heels to rear

    Metcon/*Rx(12)
    tabata 8rds :20 work/:10 rest
    abmat sit-ups/*ghdsu
    rope slams
    push ups
    or
    make up a missed wod from earlier in the week.

    3x2 bench/strict press(12)

    Finisher
    stretch and roll
    60 side bends