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

  • Superkids 10-13 v WOD Workout

    Joka alkava min 4 kierrosta

    *1-2 x köysikiipeily tai kolme laskeutumista
    *10 wall ball
    *10-20 DU / SU

  • Muscle & Power, YV2 Strength

    Weighted Pullup 5 RM, then max reps without weight

  • Superkids 10-13v voima Strength

    Rengassoutu

    3 x max reps

  • Metcon Workout

    • For Time:
    Row 1000 m
    GHD Sit Ups 50 reps
    One-Arm DB Squat Snatch (22.5-30/15-17.5Kg) 25 reps

  • Extra Credit 17-02-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10 Banded Ws
    10 SLOW Arm Haulers
    :30 Childs Pose

    -Rest as Needed b/t Sets-

  • 2k360 Workout

    For time:

    4 Rounds of
    - 400m Run
    - 10 Burpees
    - 20 Push Ups
    - 10 Toes to Rings
    - 20 Box Jump Over
    - 10 Pull Ups
    - 20 Wall Balls (20lb/14lb)

    Finish with a 400m run

    Wear a weight vest (20lb/14lb)

  • Sykkeen nostatus Workout

    5 rounds for time of:

    10 wall ball
    10 ring touch burpees
    10 cal. assault bike

  • SPCOM13082019 Workout

    A
    60 cal. BIKE
    PVC+MOBILITY

    3 Rnd
    16 (8/8) Roman DL KB one leg
    16 (8/8) DB renegade
    16 ring row

    B

    Zero Bounce Deadlift 4×6@70%

    Arrivare al carico in modo graduale
    con triple

    poi eseguire

    Bent Barbell Row
    4×12

    C

    3 Rnd
    500m Ski
    21 Overhead Squats 45/25kg
    21 Bar Facing Burpees

    D

    TC : 15'
    50 Strict HSPU
    Ogni break, 30DU o 60 SU

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Snatch 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Pause 5 secs in the receiving position for each rep.

    B,
    3 rounds for quality of:
    10 Alternating ¼ Get-ups, pick load
    Bottoms-up Kettlebell Carry, pick load, 15m
    10 Mini Band Front Raises
    Hollow Rock, 30 secs

    Bottoms-up Kettlebell Carries- light load

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up 20 min
    1.Running intervals
    2x800 m @ 192 s. pace - 193 192
    - 300 m walk rest
    - Rest 4-5 min
    2x800 m @ 185 s. pace - 185 184
    - 400 m walk rest

    PM: 120 min
    Warm up for 15 min
    1.Ring muscle up practice
    - MU drills
    - MU 6x1 + 6x2 = 18 reps
    - False grip Top of Ring pull up hold
    Accumulate 60-90s in 5-10s intervals - 60 s.
    - Ring Bottom of dip hold
    Accumulate 60-90s in 10-15s intervals - 60 s.
    - Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps
    - SMU
    6 x 1 reps

    2.Deadlift
    4x6+ @ 80%
    - Rest as needed-
    - Last set 13 reps

    3.Strength
    A. 4 sets: - not done
    8+8 Bulgarian split squats
    15+15 KB Side bends