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

  • A. Primer Workout

    3 Rounds YGIG

    5 Double DB hang power cleans 25kg
    20m OH sg DB lunges R
    5 Double DB hang power cleans 25kg
    20m OH sg DB lunges L

  • WOD Workout

    Warm up
    2 rounds
    9 sit ups
    6 DB snatch
    3 burpee box jump overs

    WOD
    2 RFT
    50 sit ups
    40 DB snatch 50/35
    30 burpee box jump overs

    • workout should take between 15-20mins.
    • if first round takes longer than 10 mins scale reps for seconds round (30-20-10)
    • scale for burpee box jump overs is burpee box step ups.

  • Päivän treeni 8.2 Workout

    LÄMMITTELY
    2 kierrosta
    • Roikunta 40s.
    • Lapaveto ylhäältä 40s./puoli
    • Pallof punnerrus 40s./puoli
    • Käsien liutus ylös 40s.
    • Pystypunnerrus seinällä 40s.
    • Toiminnallinen askelkyykky 40s./puoli

    VOIMA
    Leuanveto 3 x 8-10, lepo 1:30
    Valitse joku näistä variaatioista:
    Vaakasoutu
    Leuanveto avustettu jaloilla
    Leuanveto kuminauhalla

    AMRAP 12
    12 Stepperin/boksin ylitys
    12 Etuheilautus
    12 Kapea/leveä kyykky
    30s. Lankku + olkapääkosketukset

  • Hard routine + aerobic work Strength

    AM: 155 min
    Warm up for 15 min

    1.Strength
    A. Push press 3 RM
    - 55 kg

    B. Weighted Chest to bar 1 RM
    - 25 kg

    2.Metcon
    5 x 4 min on/1 min off:
    20 cal Bike
    20 Wall ball
    15 Toes to bar
    Total reps: 5 rounds + 20 cal bike + 3 wall ball

    3.Strength accessory
    A. 4 sets:
    10 Supinated Bent over row - 45 45 50 50 kg
    10 DB Bench - 30 30 35 35 lbs

    B. 3 sets:
    10 sa. DB push press - 35 lbs
    15 bicep curl - 15 kg
    12 side lat. raise - 10 lbs

    C. Tabata v-ups/tuck ups

    PM: 40 min
    Aerobic work
    1 min walk/1 min run
    5.95 km
    HR 126/159
    6.48 min/km

  • Main site Friday 250926 Workout

    For time

  • Row Intervals 6 [OPTIONAL] Workout

    9 Rounds:
    1:40 ON
    0:20 OFF

  • Main site Monday 200427 Strength

    Push press 10-10-10-10-10 reps

    If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.

  • 5/20/20 Workout

    Warm up(10)
    10 jax
    10 heels to rear
    10 single leg deadlift
    10 reverse lunge
    10 plank to bridge
    10 lunge
    10 pik n grass
    100m run
    :30 pigeon

    WRK(20)
    Weather permitting
    Run 20:00 minutes for distance or rest day

    Finisher
    50 knee tap crunch
    1:00 quad stretch

  • Gymnastics + weightlifting Strength

    120 min
    Warm up for 20 min

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

    2.WL
    A. Lifting tecnique primer: Jerk dip + Split jerk
    - 3 x 3+1 @ light weight
    - 15 25 25 kg

    B. Clean + Split jerk 2 RM

    C. Riser Clean pull
    4x5 @ 67 kg

  • Gymnastics + strength Strength

    125 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 4x1
    - MU 11x2
    - MU x 26

    2.BCTB
    - Bfly x 10
    - BCTB x 15 (singles)

    3.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: 5 4 4 5
    - Knees on box: 5 5

    4.Strength
    5 sets:
    TE Strict Pull ups - 10 9 8 7 7
    5 Weighted Stationary dips - 5 kg

    5.Core
    2 Sets:
    10+10 side plank raises
    15 v-ups
    20 hollow rocks
    30 side heel touches