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

  • Strength Strength

    Kipping HSPU 4x8

  • 1.5REP Bench press 4x8 (1+bottom 1/2reps) Strength

    4 set of 8reps, one rep is full range plus half rep, chest tap to mid.

    Rest 1min.

  • Back squat 2rm Strength

    Back squat amrap @90%

  • Weightlifting strength Strength

    • 5-…-5 of:
    BB Overhead Squat
    5RM

  • Gymnastics + weightlifting + conditioning Strength

    120 min
    Warm up & COS 15 min

    1.HSW
    - 10 m

    2.BCTB
    - Bfly 35
    - Box 2 x 10
    - Singles 5 x 1
    - Kip swing + BCTB 4 x 4+4
    - BCTB + bfly 2 x 1+1

    3.Snatch + Overhead squat
    Up to 75% effort

    4.Conditioning
    A. 30-45 min for consistency:
    750 m Row
    4-8 Butterfly pull ups - 8
    4-8 Kipping handstand push ups - 8
    6-10 Toes to bar - 6
    1500 m Bike
    - Rest 60 s between rounds
    - Times: 9.46, 9.26, 9.28, 9.32
    - 4 rounds + 600 m row
    - HR 137/166

  • Gymnastics + strength Strength

    140 min
    Warm up + COS 20 min

    1.HSW
    - 20 m

    2.BCTB
    - Box
    - KS + BCTB 4x5
    - BCTB + BFLY 10x1
    - BFLY 3x10

    3.Strict HSPU strength
    A. Strict HSPU testing
    - 1 rep @ abmat

    B. Bottom of Box pike HSPU hold 4 x Max effort
    - 5 4 5 4 s.

    C. DB Z-press 3x6-8
    - 8x25 6x30 6x30 lbs

    4.Back squat
    - 4x8
    - Rest as needed

    5.DB Death march
    3x30
    - 25 25 25 lbs

  • Snatch pushpressx5-4-3-2-1 Strength

    Build up

  • Front squat 5x4 Strength

    Five sets of four reps of front squats

  • Takakyykkypyramidi Workout

    Chooe starting weight, add +10 kg and come back to start. Max 4 min/round. For example:
    Max 10 reps @ 50 kg
    Max 10 reps @ 60 kg
    Max 10 reps @ 70 kg
    Max 10 reps @ 80 kg
    Max 10 reps @ 90 kg (reps done 4x)
    Max reps @ 80 kg
    Max reps @ 70 kg
    Max reps @ 60 kg
    Max reps @ 50 kg

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7 x 1 min/30 s. @ 1:57 /500 m
    - All intervals 1.57/500 m
    - Rest 2 min
    B. 7 x 1 min/30 s. @ 1:54-1:55 /500 m
    - 1.55, 1.55, 1.54, 1.54, 1.55, 1.54, 1.54
    - HR 169/188
    - Spm 32
    Cool down for 10 min

    PM: 150 min
    Warm up + COS 15 min

    1.MU
    A. Drills

    B. Every 2 min for as long as possible:
    2 Ring muscle ups
    - 23 x 2

    Rest 2 min

    C. Every minute for as long as possible:
    1 Ring muscle up
    - 34 x 1
    - Total of 80 MU

    2.Clean + Low hang clean
    - Heavy 1+1 for the day

    3.Floating clean pull on a riser
    - 3 x 5 @ Max of 2)
    - 65 kg

    4.Ring accessory work
    Every minute on the minute for 12 minutes - not done