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

  • Del Workout 

    25 <a href='/journal/movements/1689'>Burpees</a>
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 Weighted pull-ups with a 20 pound vest
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 <a href='/journal/movements/2701'>Handstand push-up</a>s
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 Chest-to-bar pull-ups
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 <a href='/journal/movements/1689'>Burpees</a>

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC CONDITIONING

    75 GHD Sit-Up for time.

    Tailor the rep scheme to fit your fitness level! RPE 3 to 4

  • 500 DU Workout

    500 DU for time

  • CF16 130424 Workout

    10 min AMRAP
    4 HSPU
    8 Ring dips
    12 Swings

  • Gymnastics + strength Strength

    140 min
    WU for 15 min
    1.GS
    A. HSW 10 min
    - 15 m.

    B. MU 40 min
    - Skill drills
    - MU 4 x 1 + 5 x 2
    - Total of 14 MU

    C. Bfly + BCTB for 15 min
    - Bfly x 20 reps
    - Box drills 2 x 8 reps
    - Kip CTB x 5 reps
    - Kip swing + BCTB 4 x 3+3 reps

    D. MU strength
    - False grip hollow hang
    Accumulate 60-90 s. in 15-20 s. intervals - 60 s.
    - Jumping muscle ups
    Accumulate 15-20 reps - 15 reps

    E. HSPU Capacity - Every minute on the minute for 5 minutes:
    Tough effort of Deficit HSPU - not done

    2.WL
    A. Clean pull + power clean 2 + 1

    3.Accessory
    A. 3 sets:
    10 90-90 Hip rotations
    6+6 Quadruped thoracic rotations
    5 Cuban presses

    B. 3 sets:
    3x7 bicep curls w/ 13 kg barbell
    20 pike leg lifts

  • 45min amrap: BikeErg / c&j / SkiErg / etunojapunnerrus Workout

    45min amrap:

    • 15cal BikeErg
    • 5 rinnalleveto & työntö (N 35kg / M 50kg)
    • 15cal SkiErg
    • 10 etunojapunnerrus

  • Run/Clean/Burpee Triplet Workout

    Skill
    Max Weighted Toes through Rings(10kg) - 20
    Max Double Unders - 53 PR

    Strength
    3x3 Overhead Squats 60kg (3mins rest)

    WOD
    For time:
    800m Run
    30 Hang Power Cleans (60kg)
    50 Burpees
    This cleans were supposed to be regular power cleans but I haven't done hang cleans for a long time so I went for it. It was brutal. I had a really hard time going fast in the burpees!

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Rest day Workout

    Rest day
    40 min walking

  • Back Squats Workout

    4 sets of 5 reps @ 285
    1 set 5 reps @ 295
    Sets of one: 305, 315, 320

    Deadlift 175x5, 305x3, 355x1, 385x1