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

  • 3/5/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 pik n grass
    6 jing jang(5 yd suicide)

    WRK(25)
    6 giant sets
    giant set-complete each movement back to back. Rest as needed in between rounds

    10 hammer curls
    10 reverse flys
    10 tuck jumps
    10 push ups
    10 tricep overhead extension
    10 plank to bridge
    10 cal row/bike/100m run/40 heavy jump rope-choose one

    Finisher
    50 crunches
    1:00 chest opener

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 2, 130 min
    Upper body strength - 2
    Squat - 450 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 130
    BCTB -
    KCTB-
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 23.05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2840

  • Muscle & Power, YV2 Strength

    Hang snatch pull 4x10 reps

  • Warm up and WOD Workout

    Warm up
    3 rounds
    10 cal bike or row
    10 good mornings
    10 wallballs with lightweight

    With a partner
    300 wallballs 20/14
    EMOM both partners do 5 burpees
    * Start workout with wallballs
    * You do not have to wait for both partners to finish burpees before starting wallballs
    * Only 1 person working on wallballs at a time

  • Beast Accessory Workout

    3-4 Sets:
    A. Banded Side Plank (60-90 Seconds)
    B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
    C. Wrist Rolls with Barbell (60-90 Seconds)

    *Repeat from 6.27.22 

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 air squats

    Backsquats
    E2MOM x 5
    10-8-6-4-2

    *starting at 45% 1RM and going up 10% each round

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 2, 130 min
    Upper body strength - 2
    Squat - 450 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 130
    BCTB -
    KCTB-
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 23.05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2840

  • Gymnasty Annie Workout

    For time

  • 25.3.2020 Workout

    lepoja

  • Peruskunto Workout

    0-10min:
    15/15m Yhden käden farmari kävely
    16 Askellus boksille vuorojaloin

    10-20min:
    2min Pyörä
    10 Jeffersson curl

    20-30min:
    2min Soutu
    10/10 Bulgarialainen askelkyykky

    30-40min:
    2min Kelkka
    8-10 Lapaveto + 10s passiivinen roikunta