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

  • Omatoimi lämmittely Workout

  • Conditioning Workout

    6 sets of:

    1 wall walk
    5/5 russian twist @20/10kg plate
    10 plate GTOH
    15 air squat
    1' rest

    Focus on consistent pace

    Max rest, then:
    2000m row for time

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • Pystypunnerrus 3x5 tempo 2011 Strength

    Pystypunnerrus 3x5 tempo 2011

    samat painot, tauot 2 min.

  • Gimnasztika Workout

    Handstand
    Hspu
    Warm up:
    classic gym
    Core + push up
    Shoulder skill

    Fejallas 3szogbol falnál
    Emelesbol zsugorba
    Emelesbol Terpeszbe
    Emelesebol nyújtva

    Kipping mozdulat gyakorlása
    Testhelyzetek kezdő - vég

    Wod: 8 perc
    Push up 6
    Hang 20"
    Handstand 20"

  • Omatoimi lämmittely Workout

  • SPCOM10122019 Workout

    A. Warm Up
    AMRAP 8'
    20 GHD
    40DU
    30" SQUJAT HOLD+PLATES
    40DU
    POI
    3' MAX REP EMPTY BAR

    B. FORZA
    EMOM OGNI 2' PER 7 SET 14'
    5 Front Squat LENTI 3" DISCESA 2" BOTTOM 3" SALITA

    Set 1: 50-60% @1RM FRONT SQUAT
    Sets 2-6: 65-75% @1RM
    Set 7: 80%@1RM

    C. Conditioning – For Time
    ROW600m
    15 C2B
    20 Push Jerk
    15 C2B
    20 Push Jerk
    15 C2B
    ROW 600m
    Carico: 60-45kg 50-35kg

    D. For Time
    4 RND
    30 GHD Sit Ups+MB
    12 D-BALL Clean
    Rest 2'

    E. EMOM
    OGNI 5' PER 25'
    30" Max Cal. BIKE
    2 x 10 Single Arm DB Overhead Squat (10 PER LATO)
    10 TTB
    16 PSTOL
    20 PUSH UP

  • Partner WOD Workout

    “Pulse”
    6 Rounds for Time (with a Partner)
    12 Synchronized Burpees
    16 Kettlebell Swings (70/53 lb)
    49 Wall Ball Shots (30/20 lb)
    400 meter Run (together)

    With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds. Each team must perform the Burpees together and split the rest of the workout as necessary. Only one athlete works at a time except for the Burpees and the Run.

  • HOME WOD 18 Workout

    WARM UP
    3 rounds

    20 squat rotations
    20 crab reach
    20 mountain climbers
    20 side to side jumps. (jump 1m side to side)

    STRENGTH/SKILL
    8x Turkish get up per side. Use heaviest weights

    Handstand practice or handstand walk practice. 10-15min

    Hs walk towards a wall for scaling. start 50cm and work your way up.

    Easier version start with kicking up in to a hand stand and try to shift weight from left to right arm. Try to lift unloaded hand of from ground. first quick then longer.

    Easier version learn how to kick up in to a hand stand.

    WORKOUT
    10 min armap

    5 burpees
    10 thrusters ( single arm or two weights)
    20 lunges
    30 mountain climbers

    COOL DOWN
    5 min calm breathing and foam rolling.

  • Warm up Workout