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

  • Air Squat "Annie" Workout

    Pre-WOD
    5 X 3 Back Squat

    For Time:
    50-40-30-20-10

    Air Squats- No Hands, Burpee Penalty
    Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

    Post WOD:
    4 X 200 Meter Run
    1:1 -Partner

  • Conditioning Workout

    EMOM 25 (5 rounds):
    1: cal AB
    2: 4 Back Squats @80kg
    3: cal AB
    4: 15 V-ups
    5: Rest

  • 10 kierrosta: 20cal SkiErg / 5 mave @bw Workout

    10 kierrosta aikaa vastaan:

    • 20cal SkiErg
    • 5 maastaveto kehonpainolla

    Paino kommenttiin.

  • 30min ROW Workout

    Row 30min, try maintain steady pace

  • GetFit 2017.12.30 Workout

    For Time:
    20 thruster 50 kg
    5 burpee box jump
    15 thruster
    10 burpee box jump
    10 thruster
    15 burpee box jump
    5 thruster
    20 burpee box jump

  • ChipChopChoo Workout

    15cal ROW
    5 Snatch anyhow
    15cal bike
    5 c&j anyhow
    15cal ski
    5 devils press

    Maintain steady pace, do 5-10 rounds.

  • TTP SPP week 5 Workout

    Morning

    20 min walking
    106/128

    Afternoon: 140 min

    1.Skill
    A. HSW practice for 20 min
    B. ring MU practice for 35 min
    - Progressions

    2.Strength
    A. Alternate A1 / A2 for 10 rounds as a superset, start a new superset every 2 minutes
    A1. Strict muscle up – 1 to 5 > feet on 20" box
    3 3 3 3 3 / 3 3 3 3 4
    A2. Hamstring machine x 5 sets
    1*10*7.5 4*8*7.5 kg
    A2. Quads machine x 5 sets
    5*10*25 kg

    3.Jacked gymnastics
    A1. 1 x max ring support hold, 2 min rest
    30 sec.
    A2. 3 x 50 % of max hold = 15 sec.
    B1. 1 x max closed tuck front lever hold, 2 min rest
    25 sec.
    B2. 3 x 50 % of max hold = 12 sec.
    C. 1 x max strict T2B
    14 reps
    3 x 50 % of max set = 7 reps

    4.Skill / Muscle endurance circuit
    A. 15-minute AMRAP
    5 to 12 Strict pull up > 8
    5 to 12 Strict ring dip > 5
    10 pistols/side or 10/side high box step up w/ controlled tempo, 24-30″
    1 round of ab-circuit #2 (VIDEO) in a 2-minute window:
    Hollow rock – 10 reps > 8 reps
    V-up – 10 reps > 8 reps
    Side plank lifts + twist – 10 reps / side > 8 reps
    Hollow hold – 10 seconds > 8 sec
    Result: 2 rounds + 12 side plank lifts

    5.Cool down
    5 min AB

  • Cardio Mix (SkiErg/Assault Bike) Workout

    Total 60min

    20min Ski
    20min Ab
    10minSki
    10min Ab

    Result= total Cal

  • Monday 13th May Workout

    Running Clock
    1A: 0-10 mins to build upto a heavy C&J(anyway)
    1B: 12-17 mins 30 C&J@60-70% or 5 min TC (whatever comes first)
    1C: 20-30 mins amrap
    10 front squats@above weight
    10 BOB
    1D: 35-40 mins Tabata core or mobility (you choose)

    Wod: the start of a new cycle of programming!
    You need to be on the ball and ready to go hard and fast ! Be ready at each time cap.
    You will have the option of core or mobility at the end.

  • 10 rounds Strength

    10 rounds of

    1 power snatch every 45s