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

  • BACK SQUAT Strength

    3 min DU practice
    then 3 x
    5 Box Pistol with Leg Lift e/s
    8 DB Bent over row e/s
    3 depth jumps

    BACK SQUAT
    every 3 min
    Set 1 70% x 3
    Set 2 80% x 3
    Set 3 90% x 3+

  • Kettlebell Workout

    Skill: Clean Practice

    Wod: “DON’T DROP THE KETTLEBELLS”
    AMRAP in 20 minutes
    10 Dual Kettlebell Deadlifts
    40 meter Dual Kettlebell Farmer's Carry
    10 Dual Kettlebell Thrusters
    40 meter Dual Kettlebell Farmer's Carry
    @2x20/12

    Don’t drop the kettlebell for a hundred reps.
    From this workout you can identify lack of muscular endurance in either of this whether it is bending, squating, upper body push or grip.

  • Striking the Four Fives Workout

    4 rounds for time:
    15 cal row
    5 power cleans (135/95 lbs)
    5 bar facing burpees
    5 front squats (135/95 lbs)
    5 chest-to-bar pull-ups

    (Workout copied from WODWell)

  • Deadlift and burbees Workout

    100 Deadlift (85kg/60kg)
    Starting at 00:00
    Every minute
    5 bar facing burbee

  • Squat day Workout

    EMOM 12:
    1. 3 Back Squat @ 80, 85, 87% of 1RM
    2. 2 Back Squat @ same percentage
    3. 2 Back Squat @ same percentage
    4. Rest

  • Deadlift Strength

    Deadlift Progression
    3 x 20, 1 x 10 @ 60-62,5% of 1RM

    5 Rounds For Quality:
    7+7 KB or DB Turkish Sit-Up
    12 Dbl Plate Cuban Press
    75s KB Plank Drag Through
    10 Banded GHD Hip Extension

  • Gymnastics + strength Strength

    PM: 160 min
    Warm up for 20 min
    - 10 TTB
    - 13 m. HSW

    1.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 9x1 + 8x2 - 25 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 30

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 30

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 6 reps

    2.Push press
    A. 4 RM
    - Max 2 sets

    B. 5 sets:
    2 Push presses @ 4 RM - 52 kg
    8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
    - Rest as needed

    3.Core
    A. Accumulate 50 KB Side bends per side - 24 kg

  • 1600 m run Workout

    AM: 50 min
    Warm up for 30 min

    1 mile / 1600 m run for time
    Result: 6.15
    HR 177/188

    Cool down for 10 min

  • Gymnastics + conditioning Workout

    120 min
    Warm up for 15 min

    1.Ring muscle up practice
    A. Kipping MU
    - Drills
    - MU 10x1
    - MU + HTR 5x1+1
    - MU 5x2 attempts
    - MU x 20

    B. Strict MU
    - 4x2

    2.Metcon
    4 rounds for time:
    10 Power snatches @ 30 kg > 10 power clean @ 40 kg
    12 Burpees over the bar
    Time: 6.34

    3.Accessory
    3 sets:
    5+5 T-push ups
    5+5 Half kneeling KB Windmills
    5+5 Hanging scapular rotations

  • Oma treeni Workout

    45min soutua 2.30/500m