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 + Hard routine Workout

    25 + 150 min

    1.GS
    A. Every 2 minutes for 8 rounds:
    Tough set of Deficit Kipping HSPU (RiR 2)
    - 25 kg plates + abmat
    - 8 x 4 reps

    B. Butterfly pull up
    - 15 reps

    C. HSW skills

    D. E2MOM:
    5 m HSW

    2.Conditioning
    A. 8 min AMRAP
    20 cal row
    10 FS 40 kg
    5 STOH
    Result: 3 rounds + 5 cal
    Rounds: 2.25, 2.35, 2.40

    Rest 2 min

    B. 2 RFT:
    30 DBS 35 lbs
    30 BJO
    30 KBS 24 kg
    30 wall ball 6 kg
    Result: 14.25
    Rounds: 7.05 + 7.20

    3.Accessory/strength
    A. 3 sets:
    - 8/s. Bulgarian split squat 30 25 25 lbs
    - 8 Hamstring machine 10 kg

    B. 3 sets:
    - 10 Bicep curl & press - 15 lbs
    - 8/s. 3-point row - 25 lbs

    C. 3 sets:
    - 3x7 bicep curl w/12 kg barbell

    D. EMOM7: abs

  • Gymnastics + conditioning + strength Strength

    130 min
    WU for 15 min
    1.GS
    A. HSW 15 min
    - Drills
    - 15 m.

    B. BMU 15 min
    - 8 x 1 reps

    C. Bfly & kip. CTB for 25 min
    - Strict box Chest to bar 3-4 sets - 3 x 6
    - Kipping box chest to bar 3-4 sets - 3 x 6
    - Kipping chest to bar 4-5 sets - 5 x 5
    - Butterfly pull up - 5 8 8

    2.Conditioning
    A. Toes to bar capacity: Every 3 minutes for 6 rounds:
    10 Toes to bar
    15 Cal tornado bike
    - Hard, but sustainable!
    - TTB all unbroken
    - Times: 1.16, 1.10, 1.05, 1.05, 1.04, 1.03

    3.Strength
    A. 4 sets:
    A. Incline DB Bench 4 x 8-12 (Penkki noin 45 asteen kulmaan)
    - 8x20 10x15 10x15 10x15 lbs
    B. DB Prone row 4 x 8-12
    - 8x25 10x25 10x25 10x25
    - Alternate, rest 60 s. between sets-

  • 190629 WOD2 Workout

    5 rounds:
    2min AMRAP
    30 DU
    10 cal echo
    Max burpees
    2min rest

  • 3.7.2019 Session Two Strength

    6 x 2 Hang Power snatch@50-60%

  • Aerobic work + gymnastics + weightlifting+ strength Strength

    AM: 60 min
    2 min run/1 min walk

    PM: 140 min
    WU for 15 min
    1.GS
    A. RMU 60 min
    - Skill drills
    - MU 9 x 1 + 3 x 2
    - Total of 15 MU

    B. Ring muscle up accessory
    - False grip hollow hang
    Accumulate 60-90 s. in 15-20 s. intervals - 4 x 15 s.
    - Spotter assisted MU
    Accumulate 6-12 reps - 6 x 1 reps

    2.WL
    A. Clean pull + Clean - Build to challenging but submaximal 1+2
    - Drop the first clean and reset

    3.Accessory
    A. 3 sets:
    8+8 World's greatest stretch
    10 Scap push ups
    10 Seated DB Reverse fly

  • 6.7.2019 Workout

    "Painstorm XII"

    For Time
    400 meter Run
    50 Back Squats
    50 Front Squats
    50 Overhead Squats
    400 meter Run
    50 Shoulder Presses
    50 Push Presses
    50 Push Jerks
    400 meter Run
    50 Hang Power Cleans
    50 Hang Power Snatches
    400 meter Run

    M: 20kg W:15kg

  • Gymnastics + strength Strength

    120 min
    WU 15 min
    1.GS
    A. MU 30 min
    - Skill drills
    - MU 6 x 1

    B. TTB, CTB & HSPU practice for 15 min

    2.WL
    A. Snatch + hang snatch 1 + 2
    - 25 25 30 35 kg
    - Find a heavy weight in 5 min window
    - 40 (42.5) 42.5

    B. Cluster
    - 25 25 30 30 35 35 40 40 45 45 kg

  • 6.7.2019 Workout

    Cooling down 15 minutes of egos

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: ti, ke, la
    Aer: pe, 60 min
    Squat: 2665 kg
    BB: ma, ke, pe

    GS:
    Pull up -
    CTB - 25
    TTB - 65
    HSPU - 70

    MU - 43
    BMU - 13
    Bfly - 55
    Bfly CTB -
    HSW - 55 m.

    Sleep 2/7
    Avg. tt. bed 22:25
    Avg. t. asleep 7 h 25 min
    Avg. EA 38 kcal/FFM

  • 7.7.2019 Workout

    AMRAP 8

    10 STOH 75/50kg
    15 GHDSU

    rest 1 min

    AMRAP 8

    7 STOH 85/55kh
    10 Bar facing Burpees

    rest 1 min

    AMRAP 8

    5 STOH 90/60kg
    30 Du´s