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

  • 15min EMOM Workout

    15min EMOM
    10 Wall Balls + 5 Handstand Pushups
    10 Toes-to-bar + 5 Burpees
    30 Double Unders + 10 Pushups

  • The Gladiator Workout

    AMRAP 20 min

    1. 10 push-ups
    2. 10 db snatch (50#/35#)

    Scale weights so that you can do the snatches unbroken

  • 5 x 5 Back Squat WOD, and new Kip up drill for the rings Workout

    I did a 5 x 5 back squat WOD last night
    45 lbs x 10
    95 lbs x 10
    135 lbs x 8
    160 x 8

    180 x 5
    200 x 5
    215 x 5
    225 x 5
    235 x 5 (all done with no belt)
    I finished with a max reps using 70% of my amx of 265 lbs = 140 lbs
    I did 20 reps (this set I did use a belt in case I went for another rep and it got a little ugly.. legs were tightening up as was my lower back a bit)
    Post WOD:
    I worked on the new Kip up from the inverted position on the rings in the gym.. i used a big safety mat underneath in case I dropped off and fell.
    This was tricky but I did get it a couple times... I was not kicking out with enough eonviction. You have to commit, and then be ready to brace out immediatly. I will keep on working on this.. fun and a nice body control and upper body drill.
    Also, my forearms and grip was getting tired... still from that last WOD probably.
    Stretched and went home.

  • WOD Workout

    Strength:
    3×3 Hang Power Clean (max 150x3)

    Conditioning – 3 Rounds:
    40 Seconds, One-Arm DB Thruster @35#
    Rest 20 Seconds
    40 Seconds, Strict Pull-Ups
    Rest 20 Seconds
    40 Seconds, One-Arm KB Snatch @53#
    Rest 20 Seconds
    40 Seconds, Mountain Climbers
    Rest 20 Seconds

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 4
    Week 2/3

    Strength & conditioning
    Metcon x 1
    Aer x
    BB x 1
    Squat - 1125 kg

    Gymnastics
    MU - 45
    BMU -
    BFLY - 60
    BCTB - 60
    HSW -

    Recovery
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 30 min
    EA. 42 kcal/FFM

  • 8x3 Back Squat Strength

    • Go by the feeling
    • Rest 2min btw sets

  • Wallballs and ring rows Workout

    20 min amrap

  • Oly Lifting Workout

    Weightlifting
    Snatch - (40kgx3x1, 50kgx2x2, 60kgx1x3, 65kgx1x3, 70kgx1)
    Clean & Push Press (40kgx1+3, 50kgx1+3, 60kgx1+3, 70kgx1+3)
    3x5 Deficit Snatch-Grip Deadlifts (75kg - 80kg - 85kg)
    3x5 Hip Thrusts (65kg)
    3x20m KB One-Arm Farmer's Walk (24kg)
    Half-Tabata Plank Hold (with extended arms)

  • 29.9.2023 Warmup Workout

    3 rounds :

    5 Strict Pull-ups
    10 Straight Legged Sit-ups
    8 Cossak Squat
    2:00 Bike

  • 18.8.2018 Masters MM Workout

    Tempaus
    2@80%
    2@85%
    2@90%
    2@95%

    Rive+työntö

    2+1@80%
    2+1@85%
    2+1@90%

    Etukyykky
    2@70%
    2@80%
    2@85%
    2@90%

    Te-veto
    4x2@110-120%