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

  • Short Interval Workout

    "Death by shuttle run"
    Mark out a 10m Shuttle Run then complete:
    Sprint 10m, increasing by 10m each minute until unable to finish
    Note – you must touch your chest on the ground on each turn.
    Rest 5min
    Then complete 10 burpees every minute for 10min

  • WOD Workout

    EMOM 9'
    1 burpee
    20 d.u.

    each round increase 1 burpee and 5 d.u.

  • 3 position 1rm Snatch Strength

    Find your 3 pos 1 rm in 15min

    High hang
    Hang
    Start

  • Warmup Workout

    4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
    40m Dual Kettlebell Rack Carry
    rest 30sec
    20 Banded Clamshells/side
    rest 30sec
    15 Scapular Push Ups
    rest 60sec

  • 3-23-17 Workout

    REST

  • Keskivartalo (pidot) Workout

    3 kierrosta
    1 min vatsapito penkkien välissä
    1 min selkäpito penkkien välissä
    45s+45s kylkipidot lattialla

  • Weightlifting Workout

    21-15-9
    deadlift snatch grip @40/25
    snatch @40/25
    overhead squat @40/25

  • 3-24-17 Workout

    WORKOUT:

    17.5
    10 rounds for time of:
    9 thrusters, 65 lb.
    35 single-unders

  • Superkids 10-13 v taito Workout

    Käsilläseisontaharjoituksia:

    Hollow, PEP pidot, selkäpäin seinää pito, vapaa käsilläseisonta

  • Jacked gymnastics + skills Workout

    120 min

    1.Own skill
    A. HSW practice for 15 min
    B. BMU practice for 20 min
    - BMU 1 1 2 2 2 2 2 3 2 = 17 reps

    2.JG personalized programming
    A. Warmup
    2 rounds:
    - 10 scap pull-ups
    - 30s bent arm shoulder extension (180)
    - 10 scap push-ups
    - 30s bent arm shoulder extension (neutral)
    - 30s banded lat stretch on each side

    B. Bent Arm Push / Pull Strength
    2 rounds:
    - 5 unbroken strict weighted chin-ups - 15 15 kg
    - 5 unbroken strict weighted ring dips - 10 10 kg
    - 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
    - 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
    - 10 wall facing strict handstand push-ups with a 3s negative >
    First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
    Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
    - 10 single arm ring rows each each (2s pull, 2s negative)
    - 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)

    *Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.

    3.Skill
    A. Double under practice: Tabata DU
    Reps: 30, 30, 30, 30, 30, 31, 31, 25