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

  • Dumbbell Squat Clean & Jerk Workout

    5 x 3 power clean - 165 lbs

    then…

    30 dumbbell squat clean & jerk (45/25)

  • Mainsite WOD - WEDNESDAY 101208 Workout

    Three rounds for time of:
    Run 400 meters
    15 Pull-ups
    50 Squats
    15 Pull-ups

    Completely SUCKED!, hadnt had enough sleep the past 3 days (not even 10hours combined)

    So i did it in 18:07... im even embarrased of posting this WOD, but we must learn from our own stupidity right?

    I will come back for you... DAMN WOD!

  • Back Squat Ladder Strength

    3 rounds: 4-3-2 with 90sec rest
    between sets and 3min rest
    between rounds. Add
    loading to each round.
    All rounds with RPE 4 to 4+

  • Friday 120106 Workout

    4 rounds for time of:

    30 SDLHP 2pd/1.5pd did 1.75pd
    30 KB swings 2pd/1.5pd did 1.75pd
    30 pull-ups

    3 rounds in 35:08

  • Toukkis 1 Workout

    EMOM 10 rounds

    1. 15 kb thrusters
    2. 10 pull ups
    3. 15 kb swings
    4. 10 ring push ups
    5. Rest

  • "Annie" Workout

    50-40-30-20 and 10 rep rounds of:
    Double-unders
    Sit-ups

  • Pullo up challenge Strength

    *vko 1, PV 1 taso 0 *

  • Snatch 1rm Strength

    1rm snatch

  • Емом 9 Workout

    *6м алигатор на мяче
    *30 русских твистов с мячом 9 кг
    *30 кранчи прес- руки вверх

  • Aerobic work + Jacked gymnastics + conditioning Workout

    Morning: 30 min

    1 min walk/1 min run
    4.5 km
    121/150
    6.44/4.16 min/km

    Evening: 140 min

    1.Own skill
    A. HSW practice for 15 min
    B. BMU practice for 25 min
    - 1 2 3 3 4 4 5 = 22 reps

    2.JG PP 17.7.2018
    A. Complete:
    - 10 x 1 strict HSPU - abmat + technique plate under it
    - 10 x 1 kipping HSPU + slow negative - from ground
    - 5 x 5 elevated pike parallette push-ups - 20" box + DBs'
    - 3 x 10 elevated pike push-ups - 20" box

    B. Prehab
    - 5 x 1 round of Gymnastics Swimming - done

    C. Mobility, 3 rounds: - done
    - 15 x 180 crab extensions
    - 15 x 90 crab extensions
    - 15 x neutral crab extensions

    3.Skill
    A. 4 sets of:
    30 DU
    8 kipping hspu
    -Rest 90s-
    Times: 52 s. 52 s. 49 s. 50 s.

    4.Conditioning
    A. 3 rounds for time:
    12 Chest to bar
    500m row
    10 Single arm DB hang clean and jerks @ 35lbs
    Result: 13.06 / 4.20, 4.30, 4.16