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 + 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

  • Warm up Workout

    3:00 easy pace bike or row

    Then if doing bench press do:
    2 rounds
    10 seated DB press
    10 passthroughs

    If doing backsquats do:
    2 rounds
    8 air squats with 3 second pause in bottom
    10 passthroughs

    Then warm up movement (bench press or backsquat until you reach your workout weight)

  • Block snatch 8x2 Strength

    Pukeilta tempauskakkosia

  • Gymnastics + strength Workout

    105 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1
    - MU 9x2
    - MU x 24

    2.Strict HSPU capacity
    3 rounds:
    15 s Max effort Box Pike HSPU
    45 s Shoulder presses w/ a stick
    - 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
    - Feet on box: 3 4 4
    - Knees on box: 5 5 5

    3.Strength accessory
    A. 4 sets:
    8 Incline DB Bench - 10 kg
    10 Low Cable row - 45 kg

    B. Core
    Tabata v-ups/tuck ups

  • Interval Cindy-ish workout with assault bike Workout

    5 Rounds for time

    1 minute break between rounds

    You have a break between each round - Go all out on the movements and the bike and use the break to get ready for next round

    Your score is your total time

  • Heavy medball & bike Workout

    2-4-6-8-10-8-6-4-2
    Med Ball clean 30 kg

    Inbetween each set do 10 CAL ASS bike

  • Emom 15 jerk complex Strength

    Every 1,5mi
    2 push press + 2 push jerk + 2 split jerk

    N. 55% jerkit maksimista

  • Hard routine + strength + aerobic work Strength

    AM: 135 min
    Warm up for 15 min

    1.Strength
    A. Push press
    Build to RPE 8 Triple
    - 47.5 kg

    B. 3x3 @ Top weight
    - 47.5 kg

    C. Weighted Chest to bar
    Quick 3 RM

    2.Conditioning
    3x4 min on/1 min off:
    90 s. Erg - AB (20 cal, 65-60 rpm)
    10 Box jump overs
    1 Rope climb - legless
    Reps:
    1 rnd + 80 s.
    10 s.+10+1+90 s.+10+1+15 s.
    75 s.+10+1+90 s.
    HR 168/181

    3.Strength accessory
    A. 3 sets:
    Strict pull ups x Tough - 9 8 8
    Ring push ups x Tough - 12 12 12

    B. 4 sets:
    8+8 DB press - 12.5 kg
    15 bicep curl - 15 kg
    10+10 DB row - 35 lbs

    C. Core
    Tabata V-ups/side heel touches

    PM: 50 min
    Aerobic work
    2 min walk/1 min run
    6.45 km
    HR 117/150

  • Gymnastics + weightlifting + strength Strength

    120 min
    Warm up for 15 min

    1.BCTB
    - Bfly x 40
    - BCTB x 30 (singles)

    2.WL
    A. Lifting warm up: Drop jerks
    3x3 @ light-medium weight
    - 15 15 25 kg

    B.Clean + Split jerk
    - 5x2+1 @ 55-57.5 kg

    C. Riser Clean pull
    - 4x5 @ 63 kg

    3.Strength accessory
    Seated knee extensions
    - 3x15x20 kg