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

    135 min
    WU 15 min
    1.GS
    A. BMU 5 min
    - 5 x 1 reps

    A. HSW 10 min
    - 8 m.

    B. MU 40 min
    - Skill drills
    - MU 10 x 1 reps

    C. Strict HSPU Strength work:
    4 sets:
    Tough effort Pike Box HSPU (RiR 2)
    Max effort Bottom of HSPU hold (2 cm off floor)
    9+10 s., 9+9 s., 8+8 s., 8+6 s.
    - Rest as needed, then after 4 sets -

    D. DB Z-Press 3 x 5 (Heavy!)
    - Rest 90 s between sets-
    - 20 20 20 lbs

    2.Strength
    A. Bench press 5 RM
    - Max 2 sets

    B. Bench press
    5 x 3 @ 5 RM weight
    - Rest as needed-

    C. 4 sets:
    - Strict pull up 4 x Tough effort (RiR 2-3, myötäote)
    - 10 8 7 7 reps
    - Hanging leg raise on Wall bars 4 x Tough effort (RiR 2-3)
    - 8 8 7 7 reps
    - Rest 90 s. between sets-

  • REST DAY Workout

    Lepopäivä- mitäpä teit?

    ps. sali kiinni ohjattujen tuntien osalta 2-5.4. Hyvää pääsiäistä!

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • Work Out Day 3 Devansh Workout

    Day 3
    KettleBell swings 3 x 15
    Deadlift 5 x 15
    Incline / seated dumbell press 3 x 10
    Standing Calf raise - 4 x 20
    Seated Calf raise - weighted - 3 x 15
    MedicneBall ab throws - 4 x 15
    Poliquin latteral raise weighted- 3 x 10

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • 12/4/20 Workout

    Warm up(10)
    3rds
    20 jax
    20 single leg deadlift
    20 arm circles
    20 mountain climbers

    WRK(30)
    walk, run or choose a workout from the feed

    Finisher
    50 leg raises
    1:00 quad stretch

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min adductor smash with roller
    1+1 min quad "sides" smash with roller
    1-2 min upper back smash
    1-2 min upper trap smash with tennis/lacrosse ball against rig

  • accessory Workout

    3rds
    box step up x 14
    rest 90s
    Alt. Leg raise x 12-16
    rest 90s

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video

    Perfect Stretch video

  • Tisdag 26/5 2020 Workout

    3 rounds
    Posted single leg double Db RDL x6-8/each leg
    TGU x2-3/each arm
    2min rest
    +
    5rounds
    In 1 min
    6 double kb swings
    8 double kB clean
    6 double kb front squats
    1min rest
    All reps should be unbroken

  • Metcon Workout

    • For Time:
    BB Deadlifts (140/95Kg) 20 reps
    Bar Facing Burpees 25 reps
    Double DB Devil Press (2X22.5/15Kg) 20 reps
    Bar Facing Burpees 25 reps
    One-Arm DB Hang Power Clean & Jerk 40 reps (22.5/15Kg) (alternate arms every 5 reps)
    Burpees over the Rower 25 reps
    Double DB Devil Press (2X22.5/15Kg) 20 reps
    Burpees over the Rower 25 reps
    BB Deadlifts (140/95Kg) 20 reps