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 + strength + conditioning Strength

    130 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 30
    - BCTB x 30 (singles)

    2.Back squat
    6x4 @ 77.5-80 kg

    3.Barbell cycling
    4 rounds:
    20 Calorie Tornado Bike
    9 Hang power cleans
    6 Front squats
    3 Push jerks
    - Rest 2 min between sets
    - Bar at 40-42.5 kg > 40 kg
    - Times: 2.35, 2.23, 2.24, 2.15

    4.Accessory
    - Not done

  • 2040 Air Runner HIIT Workout

    8 rounds of:
    20 s work
    40s rest

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.Ring MU
    - Drills
    - MU 23x1

    2.Weightlifting
    A. Lifting warm up: Dip snatch
    3x5 @ light weight
    - 15 20 22.5

    B. Every 3 minutes for 6 sets:
    Build to heavy Snatch triple for the day
    - Lähtö 40 kg:sta, nousu päivän maksimikolmoseen

    3.Strength
    5 sets:
    5 Weighted Stationary dips - 5 kg
    12 Standing Tricep extensions - 10 10 15 15 15 kg

  • Snatch Complex Workout

    Snatch Complex:

    1 Power Snatch
    1 Hang Snatch
    1 Snatch

    65-85-95-105lbs

    **Repeat 4 times, increasing the weight each round. Must perform a 25m shuttle sprint between rounds. You cannot set the bar down during each round.

  • Fran Workout

    21-15-9
    65/95 Thursters <--50#
    Pull-ups

    Today, Thursday, 3/7...Just finished Whole 30 & had bad food/drinks yesterday which resulted in an upset stomach so i did not feel awfully strong. Did finish faster than last time by ~25sec & was shocked considering I did not feel well. Will now need to add weight.

  • 11.12.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Mobility/Skill Day Workout

    -Work Out Any Soreness

    -Practice Movements that are a Weakness

    -Make Up WOD's from Mon/Tue

    -If You're Confused, Ask a Coach...We have suggestions:)

    Did a few muscle ups and then ohs

    Also did Mondays workout
    3 RFT:
    400m run
    21 abmat sit ups
    12 HSPUs

  • 5x10x15 Workout

    Pre WOD
    4x
    4 snatch grip DL
    4 hang snatch
    4 OHS

    WOD
    15 min AMRAP
    5 wall balls (20/14#)
    5 T2B
    10 KB swings (53/35#)
    10 KB sumo DL high pull (53/35#)
    15 HR push-ups
    15 II unders
    6+12 reps

  • Punttitunti, alakroppa, viikko 3, hyvää huomenta istuen Strength

    Hyvää huomenta liike istuen 3 x 6

  • Aerobic work + gymnastics + conditioning Workout

    AM: 50 min
    2 min run/1 min walk
    6.9 km
    HR 126/152
    7.16 min/km

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 8x1 + 1x2
    - MU x 10

    2.BCTB
    - Bfly x 25
    - BCTB x 20 (singles)

    3.Gymnastics capacity
    4 rounds: 5 min on/1 min off:
    25 Cal Ski > bike
    AMRAP remaining time:
    3 Bar muscle ups
    12 DB Snatches 30 lbs
    30 Double unders
    - Reps: 1 rnd + 6 reps, 1 rnd + 13 reps, 1 rnd + 13 reps, 1 rnd + 21 reps

    4.Strength accessory
    - Not done