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 Workout

    pistol squat!

    Warm up:
    1' su 1' juming jack 3x
    10 DU 10 juming with knee
    10 squat 10 jumping with foot

    10 squat progression
    5 ' streching

  • Partner WOD Workout

    The Spartan

    400m Run with Slam/Med ball @9/12kg

    10 Rope Climb

    400m Run with Slam/Med ball @9/12kg

    60 Burpee Box jump over // partner on a dead hang

    400m run with Slam/Med ball @9/12kg

    60 Pull up // partner on plank hold

    400m run with Slam/Med ball @9/12kg

    60 DB box step over @2x22,5/15 // partner on wall sit

    Cash out: 300 DU

  • Run + Gymnastics + weightlifting + strength Strength

    AM: 60 min
    2 min run/1 min walk

    PM: 60 min
    Warm up 15 min
    1.GS
    A. HSW 10 min
    - 5 m.

    B. MU 50 min
    - Skill drills
    - MU 10 x 1

    C. Bfly + bfly CTB 20 min
    - Bfly - 25 reps
    - BCTB - box sets x 3
    - Kip swing + CTB 2 x 3
    - CTB singles 5 x 1

    D. EMOM8: kip HSPU x 4 reps

    2.WL
    A. Clean pull + Squat clean
    Build to challenging 1+2 for the day

    3.Strength
    A. 4 sets:
    10 KB Front rack step ups (Heavy!) - 4 x 12 kg
    8-12 Archer ring rows - 10 12 10 10 reps
    - Rest 90 s. between rounds-

  • Ninjat 14-16v Voima Workout

    3 x 1-5 rengasdippi

    5 x 10 sek pito dipin yläasennossa, jarrutus alas, 5 sek pito ala-asennossa

  • Core and blades Workout

    3 rounds for quality

    20 weighted hollow rocks
    10 barbell rows (you choose the weight
    10 + 10 side rises
    10 ring rows

  • Extra Credit 29-10-2023 Workout

    OPTIONAL COOL DOWN
    8:00 of Yoga Flow...
    1:00 Pigeon (R)
    1:00 Dragon (R)
    1:00 Pigeon (L)
    1:00 Dragon (L)
    2:00 Frog Stretch
    2:00 Rebound

  • Grunt Strength

    0-3' 35 Cal row
    3-6' AMRAP
    10 Dball Sqt
    10 Dball over burpee
    6-9' 35 cal row
    9-12' AMRAP
    10 Dball Clean
    10 Dball over burpee
    12-15' 35 cal row
    15-18' AMRAP
    10 Dball Press
    10 Dball over burpee
    18-21' 35 cal row

  • Squat That Clean Workout

    Pre-WOD:
    Work up to a heavy set of 5 front squats

    WOD - 7 Minute AMRAP:
    - 3 Squat Cleans(135#,95#)
    - 3 T2B
    - 6 Squat Cleans
    - 6 T2B
    - 9 Squat Cleans
    - 9 T2B
    ... etc
    Count Total Reps

    Yeah ... I RX'd the girls weight :) Getting strength back, and feeling better since illness and gout kept me out 5 weeks. I FINALLY got the kipping for Toes 2 Bar ... may be a little ugly right now, but boy it is nice to be able to string together reps! Skill improvement is good

    Post WOD (w/ Joseph and Jeff):
    - 100 situps

  • Push Test Strength

    Shoulder to overhead x 30
    First max. reps shoulder press
    Then max. reps push press

    Rx. 40 kg/ 25 kg

  • Mobility, Recovery & WOD! Workout

    Mobility:
    - Mobility Work

    Recovery:
    Option #1:
    - 3 x 1000M Row for time
    Option #2:
    - 3 x 30 Calorie Row for time

    WOD Options:
    - Monday's WOD
    - Tuesday's WOD
    - Wednesday's WOD
    - Other WOD options!

    Completed 3 x 1000M Rows:
    1. 3:38.7
    2. 3:46.0
    3. 3:41.1