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

  • Boxer’s supersets Workout

    3 rounds for explosive reps:
    5 left handed bench press
    5 left handed wall slams w/ slam ball
    5 right handed bench press
    5 left handed wall slams w/ slam ball
    Rest as needed between supersets. Move fast.

  • Squat Snatch 10x3 Strength

    EMOM10 of 3 TnG reps of Squat Snatch, starting at 40% increasing weight

  • "HOME WORKOUT" Workout

    OPTION 1.:

    A.
    2-3 rds:
    6-9 cal Air bike
    10 Air squat + 5 Push ups
    10 Sit ups + 5 Active shoulders

    Mobility:
    - Lunge complex
    - Up & down dog
    - Pigeon strerch
    - Couch stretch
    - Shoulder pump

    1 rnd: (Hard)
    12 Shuttle run (5m)
    12 Squat jumps
    12 Sit ups

    B.
    AMRAP 20min.:
    12 Shuttle Run (5m)
    12 Squat jumps 
    12 Sit ups

    OPTION 2.:

    A.
    Row/Run/Bike/Ski
    Warm up:
    5min. Easy + 3x30s.hard/30s.rest
    + stretch

    B.
    6x6min / Rest 2min.
    First 4min.: 90-95% (Moderate)
    Last 2min.: 95-105% (Hard)

    C.
    Cool down:
    5-10min.
    + stretch

  • CF PK E3mom Workout

    On every 3min

    Sprint 100m + 20cal assult bike
    15x Wallball @20/15lbs +20cal assult bike
    9x t2b + 20cal assult bike
    3x bar muscle ups + 20 cal assult bike

    Mark amount of 3min rounds completed..

  • 45 min EMOM Workout

    -Row 7 cal
    -Box jump 9
    -Airbike 6 cal

  • TECHNICALLY STRONG Workout

    Gymnastics

    Handstand skills

    Basics
    - bear walk & roll
    - wheel barrel
    - cartwheel
    - head stand
    - wall walk
    - kick ups
    - handstand (back to wall)

    Advanced
    - kick ups (wall/bar/rubber band)
    - handstand push-ups
    - free handstand (and roll)
    - handstand walk (add obstacles)
    - free handstand push-ups
    - handstand walk with wallball

    WOD
    AMRAP 6
    YGIG

    6 T2B
    3 C2B (pull-ups)
    3m HSW (8 shoulder taps)

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 8x1
    - MU 12x2
    - MU x 32

    2.WL
    A.Lifting warm up: Jerk balance
    3x5 @ 25 kg

    B. Clean + Split jerk > power clean
    5x1+2 @ 55-57.5 kg

    3.Conditioning
    Every 4 minutes for 5 rounds:
    30 Double unders
    400 m Row
    30 Double unders
    Times: 2.36, 2.33, 2.34, 2.32, 2.32

  • PIKAWOD ULKONA 1. Workout

    20 min AMRAP

    400m juoksu
    30 ilmakyykky
    20 vuorikiipeilijä
    10 punnerrus
    10 kierto lankussa

  • Gymnastics + strength + aerobic work Strength

    140 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.BCTB
    - Bfly x 10
    - BCTB x 25 (singles)

    3.Front squat
    5x4 @ RPE 8 / RiR 2

    4.Back rack box step up
    4x5+5 @ 35 kg

    5.Aerobic work/gymnastics conditioning
    Easy bike for 30 min, E5MOM:
    8 bfly pull up
    6 HSPU

    6.Accessory
    Accumulate 50+50 Banded hip abductions

  • Rest & active recovery Workout

    60 min walking
    6 km
    Avg. HR 115