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

  • 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

  • Accessory Gymnastic Workout

    4 x
    2 Rope Climbs ( With legs)
    0:15's False grip hold https://vimeo.com/177415732
    5 band resisted scapular retractions https://vimeo.com/175147428
    rest 60-90's

  • Day 39 Workout

    Rest & Recover

  • Light Fran Workout

    TEMPO BACK SQUAT (20X1)

    3 x 6

    Heavier than last week.

    Post loads to comments.
    Exposure 8 of 8

    LIGHT “FRAN”

    For Time:
    21-15-9
    Thrusters 75/55
    Pull-Ups

    The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

    Post time and Rx to comments.

  • warm up 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 Toe to Bar 7 reps

  • 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

  • Day 38.3 Strength

    3x10 Glute bridge

  • 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

  • IRON1 Workout

    AMRAP15
    - Front squat
    - STOH
    - Back squat
    *reps: 1, 2, 3, 4...
    Barbell 50/30kg