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 + weightlifting + strength Strength

    170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings

    B. MU
    - MU+CTR 5 x 1
    - MU 1 + 7 x 2
    - MU x 20

    C. False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5 > 10 reps

    2.BFLY + BCTB
    - Bfly 20
    -BCTB + kip swing 4+4 x 6

    3.Snatch + Snatch balance
    Heavy but technical 1+1 for the day

    4.Strength
    A. 4 sets:
    15 Wide grip lat pulldown - 30 30 30 30 kg
    15 Seated DB Press - 20 20 20 20 lbs

  • Ninjat 14-16v WOD Workout

    EMOM 12

    *toes to bar kipillä / tekniikka / sopiva määrä
    *köysikiipeily 1-3 reps
    *rest

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 65 min
    3 min run/1 min walk
    133/157
    6.45/5.06 min/km
    9.75 km

    PM: 160 min
    Warm up + COS 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU+CTR 5 x 1
    - MU 10 x 2 + 2 x 3
    - MU x 31

    3.BFLY+BCTB
    - Bfly 25
    - BCTB+kip swing 4+4 x 6

    4.HSPU strength
    5 x 5: Assisted lift off + pike push up

    5.Hang power clean
    A. Heavy double for the day
    - No straps!

    B. Every minute on the minute for 10 minutes:
    5 Hang power cleans @ 80-85% of 2) - not done, elbow pain

    6.Strength'
    A. 4 sets:
    Bulgarian ring rows x Tough effort (RiR 1-2) - 12 12 10 10
    KB Belt squat x 12 - 24 28 28 28 kg

  • Hard routine + strength Strength

    170 min
    Warm up for 15 min

    1.Snatch 3 RM

    2.Gymnastics
    A. EMOM14:
    1) Strict HSPU - 7 x 6
    2) Toes to bar - 8 8 8 9 10 10 10

    3.Metcon
    A. 12 min amrap:
    500 m Row
    8 Burpee box jumps
    Result: 4 rounds

    • Rest 5 min

    B. 8 min amrap:
    20 KB Swings - 16 kg
    20 Wall balls
    Result: 4 rounds + 14 KBS

    4.Strength
    A. 3 sets:
    10/side single arm DB row, one foot elevated - 25 25 25 lbs

    B. Accumulate 40 reps of dead bug

    C. 4 sets:
    8/side DB STOH single arm - 30 35 35 35 lbs

    D. 3 sets:
    12 low cable pulley - 40 40 40 kg
    12 side lat. raise - 10 10 10 lbs
    10 bicep curl - 20 20 20 kg

    E. Tabata shoulder press - 10 kg

    F. 3 sets:
    8/side bulg. split squat - 25 25 25 lbs
    30 GHD sit ups to parallel

  • Clean&jerk 6x1 Strength

    Clean&jerk 6x1 build weight

  • 1.5 Mile Run Workout

    Run 1.5 mile for time

  • EASYWOD 02102019 Workout

    *käydään läpi soututekniikka

  • WOD Workout

    EMOM 30 mins
    Min 1 200m Run
    Min 2 80% max Cal Bike
    Min 3 80% max Burpees
    Min 4 80% max Box jumps
    Min 5 Rest

  • Tiistai Wod Workout

    For time:
    30x Back squat (BW)
    Rest 5min
    Then:
    20x Front squat (BW)

    Tc: 25min

    4 rounds for time:
    20x Sit up
    20x Leg raise
    20x Crunch

    Tc: 12min

  • A. MU capacity Workout

    5 Sets, Not for Time:
    50 Unbroken Double-Unders
    40% Unbroken Ring Muscle-ups