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

  • Gymnastics + strength Strength

    140 min
    Warm up 20 min
    1.MU
    - Skill drills
    - MU 8x1 + 1x2
    - MU + HTR 7x1+1
    - 17 MU

    2.HSPU work:
    A. 3 sets:
    Max effort Bottom of HSPU hold
    - Back to wall
    - 2 2 2 s.
    - Rest 2 min between efforts, then

    B. 3 rounds:
    15 s Max effort Box pike HSPU - 4 4 5
    45 s Shoulder presses w/ stick - 5 5 5
    - Rest 3 min and repeat 3 rounds. Total of 6 rounds

    3.Front squat
    4x6+ @ 60kg
    - Rest as needed
    - Last set 8 reps

    4.Strength
    A. 3 sets:
    8+8 KB Deficit split squats (As heavy as possible!) -10 12 12 kg
    6-10 (Banded) Glute ham raises - 6 6 6
    - Rest 60-90 s between sets-

  • 10 kierrosta: rive / BikeErg / penkki / SkiErg / mave / soutu Workout

    10 kierrosta aikaa vastaan:

    • 10-9-8-7-6-5-4-3-2-1 rinnalleveto kyykkyyn (N 40kg / M 60kg)
    • 10cal BikeErg
    • 10-9-8-7-6-5-4-3-2-1 penkkipunnerrus (N 50kg / M 80kg)
    • 10cal SkiErg
    • 10-9-8-7-6-5-4-3-2-1 maastaveto (N 70kg / M 100kg)
    • 10cal soutu

    Skaalaus:
    Rive ~50-60% kehonpainosta
    Penkki ~70-80% kehonpainosta
    Mave ~90-100% kehonpainosta

  • Interval Cindy-ish workout with assault bike Workout

    5 Rounds for time

    1 minute break between rounds

    You have a break between each round - Go all out on the movements and the bike and use the break to get ready for next round

    Your score is your total time

  • Wattbike 25 km Workout

    Wattbike 25 km

    Easy pace

  • 21.2 Open Workout Workout

    Please post scores in official workout.

  • 4*5 Жим гантелей сидя на полу Workout

    каждые 4 минуты
    2а.4*5 гантелей сидя на полу/стоя @1111 жим
    2б. 10 горизонтальных подтягиваний на кольцах @2111
    Важен максимальный вес в хорошей технике!

  • Squat Snatch Ladder Strength

    For Time [13 Minute Cap]:
    10 Reps @ 55%

    8 Reps @ 63%

    6 Reps @ 72%

    4 Reps @ 80%

    2 Reps @ 88%

  • Upper Deck 2.0 Workout

    A.
    5 sets:
    1min max rep bench press (decrease weights)
    1min max rep strict pull-up
    2min rest

    B.
    4 sets:
    12 barbell incline rows (bench)
    12 strict dip

    C.
    3 sets:
    10 2xDB shoulder press
    10 barbell bicep curl
    10 DB skullcrusher

    D.
    Tabata
    Banded tricep push down
    Banded bicep curl

    E.
    CORE
    1. Tabata: Alt V-ups / Russian twist
    2. Tabata: Flutter kicks / Toe touches

  • Ninjat 14-16v WOD Workout

    30 min AMRAP kevyesti

    50 DU
    50 SU
    50 cal row
    10 wallball
    3 PEP

  • Vuoristo juoksu Workout

    3 kierrosta:

    4 min kiertoharjoittelu 1.
    400 m juoksu kahvakuulan kanssa
    Loppuaika:
    a. Kahvakuula tempaus, vaihto ylhäällä x 6
    b. Keinukyykky + burpee x 12

    Lepo 1 minuutti

    4 min kiertoharjoittelu 2.
    400 m juoksu kahvakuulan kanssa
    Loppuaika:
    a. Etunojapunnerrus toinen käsi kahvakuulan päällä x 6
    b. Vuorikiipeilija + kuulan siirto x 12

    Lepo 1 minuutti

    4 min kiertoharjoittelu 3.
    400 m juoksu kahvakuulan kanssa
    Loppuaika:
    a. Kahvakuula thruster (alhaalla vaihto) x 6
    b. Kahvakuula askelkyykky valassa x 12