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

  • Running + gymnastics + weightlifting + strength Strength

    AM: 45 min
    3 min run/1 min walk

    PM: 170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - MU+A+H 5 x 1
    - MU+CTR 1 x 1
    - MU 4 x 2
    - MU x 14

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - 3 x Box butterfly drill
    - 3 x 4 Single rep butterfly + kip swing
    - 3 x Tough butterfly sets - 10 12 11

    3.Snatch + Overhead squat
    A. Build to challenging but snappy 1+2

    4.Strength
    A. Accumulate 40 Wide grip lat pulldowns
    - 5x8x30 kg
    B. Accumulate 50 Banded tricep extensions - not done

  • Gymnastics + strength Strength

    150 min
    Warm up + COS 25 min

    1.HSW
    - 22 m.

    2.BFLY + BCTB
    - Bfly - 50
    - BCTB + kip swing - 5x3

    3.SHSPU
    A. Box pike negatives
    - Feet on box down / knees on box up - 20"
    - 7 6 6 6

    B. Push ups
    - 4 x Max effort
    - 15 14 12 12

    3.Back squat
    - 6x1 @ 88 %
    - Rest as needed

    4.Front foot elevated KB Split squat
    - 4 x 8+8
    - 12 16 16 16 kg

  • Back squat amrap Strength

    A: Back squat amrap @ 120kg
    B: BB good mornings 3set
    C: standing SL hamstring curls 3set
    D: leg extensions 3set

  • Main site Monday 210118 Workout

    Complete as many rounds as possible in 20 minutes of

    • 4 strict pull-ups
    • 8 push-ups with feet on a box
    • 12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball
    ♂ 24-in.box, 20-lb. ball

  • Goodbye this year Workout

    400m run
    80 cyclist squats
    130 walking lunges
    100 burgarian split squats
    400m run

  • WOD Workout

    Every 4 min x 4 sets
    30m Front Rack KB Carry
    10 Double KB Clean + Push Press @24/16kgs
    30m Front Rack KB Carry

  • Takakyykky 3x5 Strength

    Nousevat painot 2min lepo

  • Hard routine Strength

    140 min
    Warm up for 15 min

    1.Squat clean + Front squat + Jerk
    A. Heavy 1+1+1 for the day
    25 27.5 30 32.5 35 37.5 42.5 47.5 52.5 55 57.5 60

    2.Strength
    A: 4 sets:
    3 Weighted pull ups - 10 15 20 22 kg
    Max effort Handstand push ups (Strict if possible) - knees on box 20"
    - 7 8 8 9

    3.Metcon
    A. 5x3 min on / 2 min off:
    12 Overhead squats - 35 kg
    50 Double unders
    Max effort Ski - 335 386 390 395 410 m

    4.Strength
    A. 3 sets:
    20 back ext. DB row on boxes - 20 20 20 lbs

    B. EMOM7: abs

  • A. Front Squat Workout

    On the 0:00 x 7 Sets 120 kg
    On the 1:30: 3 Reps 130
    On the 3:00: 1 Rep 140
    On the 4:30: 3 Reps
    On the 6:00: 1 Rep
    On the 7:30: 3 Reps
    On the 9:00: 1 Rep
    On the 10:30: 12 Reps 110

  • Gymnastics + weightlifting + strength Strength

    160 min
    Warm up + COS 20 min

    1.Ring MU Kipping practice
    - RS 4 x 10
    - MU 12 x 1
    - CTR 13 x 1

    2.Snatch + Hang snatch
    A. Challenging 1+1 for the day (85% effort)
    25 27.5 30 32.5 35 37.5 40 42.5 45 45 45 45

    3.Front squat
    4x3 @ 75-80% of 1RM
    - Rest as needed

    4.Accessory
    A. 3 sets:
    10 KB Jefferson's curls - 10 kg
    6-10 Hanging scapula rotations
    - Rest as needed between rounds