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

  • Lower Accessory Workout

    3RFT
    20 SA OH Walking Lunges
    15 Perfect Air Squats
    10 Clams (ea)

  • Gymnastics + conditioning + core Workout

    135 min
    Warm up & mobility for 25 min

    1.Gymnastics
    A. MU practice for 70 min
    - RS 4 x 8
    - TWB 2 x 3
    - HTR 3 x 1
    - MU 15 x 1

    2.Conditioning
    A. 5 x 1 min on / 1 min off: Max cal assault bike
    - 22 - 19 cal/min
    B. 15 min easy assault bike

    3.Core
    A. 3 rounds of:
    15 curl up w/3 sec. hold at top
    25 s. side plank hold
    20 bird dog

  • Superkids 7-9 v Taito Workout

    Roikkumisleikki

    -Kippi
    -Varpaat tankoon

  • Muscle & Power, YV1 Strength

    Push press 2 RM, then max reps @ 80 %

  • "Little" Nate Workout

    Bench
    5 x 2 (185#, 205#, 205#, 195#, 195#)
    1 Set Max Reps to Failure (165#, 9 reps)

    "Nate" (Modified Time)
    AMRAP 12 min
    - 2 Muscle Ups (4 pull up + 4 ring dips)
    - 4 HSPU
    - 8 KB Swing 53#/35#

    • 5 rounds + 4 Pullups. Worked partial reps with HSPU and used 40# KB, pull ups and ring dips with no modification.

  • WOD Workout

    3 Rounds for time:
    20 Power snatch
    20 Front rack lunge steps
    20 Ab-mat sit-ups
    @43kg

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toes to Bar 7 reps

  • dirty work Workout

    6 Rounds:
    Sprint 200m
    Rest :90-2:00

  • 45min with machines Workout

    CONDITIONING

    40-60min aerobic exercise of your choice

    Or

    45min with machines.

    5-4-3-2-1min

    Row
    Bike/Airbike
    Ski

    First 5min each, then 4min… No rest between movements. Go by feel, RPE 2-4.

  • Accessory wod Workout

    4-5 sets:
    2:00 Air Bike, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
    20/20 Anti rotation deadbug

    2:00 Row, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
    10/10 Side plank reach through + Leg lift. Spice it up by holding a 5# plate in your hand