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

  • Warm up Workout

    Tabata bike or row
    0:20 fast pace
    0:10 rest
    X8

    Then
    Normal warm up

  • Gymnastics Workout

    Strength
    EMOM 12
    1) 6-10 Ring push up
    2) 6-10 Chin up
    3) REST

    Skill
    EMOM 16
    1) 8-12 Kipping Pull up
    2) 8-12 Kipping HSPU
    3) 20-40s L-Sit Hold
    4) REST

  • RestDay! Workout

    RestDay!

  • Recovery WOD Workout

    Intervals
    Pick one: Row, Bike or Run
    Row 500m
    Rest 1 min
    X 8

    Run 400m
    Rest 1 min
    X8

    Bike 25/20 cal
    Rest 1 min
    X8

    • only do one cardio option not all.
    • Effort @ 75-80% of max effort.

    Cool down
    2 rounds
    0:30 pigeon stretch right side
    0:30 pigeon stretch left side
    0:30 Sampson stretch left
    0:30 Sampson stretch right
    1:00 saddle stretch

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 45 min
    Upper body strength x 1
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 45 min
    Avg. 2700 kcal/day

  • Ti 30.11.2021 penkki: huoltava Workout

    Shoulder disclocation’s 5x10 + 5s venytys

    Lapojen aktivoinnit seinään vasten 3x20

    Penkki 3x20x30%
    -kolme eri otetta: kapea, normi, leveä

    Kulmasoutu 5x20

    Ulkokierrot kumpparilla 4x20
    -2 sarjaa kämmenet alaspäin, 2 sarjaa kämmenet ylöspäin

    Rintalihaksen venytys 3x1min / puoli

  • Kiva yhdistelmä Workout

    6 AMRAP:

    12 pull-ups
    6 OHS 60/40, barbell from the ground.

    Scaled: mikä tahansa kevennetty piano/tapa.

  • HOME WORKOUT 240520 #2 Workout

    3 x AMRAP 5:
    20 DU
    10 Alt. DB snatch 22,5/15kg
    10 V-ups

    Rest 5min btw amraps.

  • Body Armor 6 Workout

    For quality
    3 - 4 rounds
    Man on Fire x 8 (4 x side)
    Wall ball sit up, isometric 20 - 30 sec
    Knee extension, floor position x 8
    V-sit up position, isometric 20 - 30 sec

  • AMRAP10 Workout

    AMRAP10
    10 x shuttle run (7,5m)
    20 x DB snatch (22,5/15)
    10 x hand release push up