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

  • 6-26-17 Workout

    Muscle
    3x3
    K2C
    Front Squat

    Rack Pull
    Rope Row

    Bench Press
    Push Press

  • Muscle up tekniikkaa Workout

    Muscle up tekniikkaa

  • 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

  • Keskivartalo (pidot) Workout

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

  • AMRAP 3min + AMRAP 4min + AMRAP 5min Workout

    AMRAP 3 min:
    10 x Thruster (40/30kg)
    15 x Box jumps

    Rest 1min

    AMRAP 4min
    10 x Thruster (50/35kg)
    15 x Box jumps

    Rest 1min

    AMRAP 5min
    10 x Thruster (60/40kg)
    15 x Box jumps

  • Weightlifting Workout

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

  • 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

  • Mon 12/11/18 Workout

    Skill:

    Skin the cats

    WOD:

    For time

    12-9-6-3

    thrusters 30/20
    burpees
    pull ups

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  • Wod 2 16022016 Workout

    5 RFT of:
    - 30 DU.
    - 20 push-ups.
    - 10 pull-ups.

    ** Time cap: 10 min.

  • OHS Strength

    OHS: 2x10