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

  • 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

  • In pairs Workout

    10 spiked swings
    2 lengths bear crawl
    10 rounds each

  • 7/6/18 Workout

    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 sl dl
    10 jax
    10 h2r

    Metcon/*Rx(30)
    6 giant sets
    5 bench or strict press-choose load
    5 ring dips(mod as needed)
    5 bent over row
    5 concentration curls per side
    20 bicycles
    5 tire flips
    200m run
    rest as needed between rounds

    Finisher
    30 t raise
    30 band pull aparts
    1 min hip opener
    1 min s/a para stretch

  • Max Front Plank hold Workout

    From forearms. As long as you can. If you drop down note time and then get back up and finish remaining time!

    5 minutes

  • 20.9.2019 Workout

    recovery workout 20 minutes

    Ski/Row 1000m
    20 air squat
    30 sit ups

  • 15.5 with a partner Workout

    You go/I go style for time
    27-21-15-9-3 reps of

    One person goes through one entire round (27 thruster + 27 cal row) then they rest as the other person goes.

    Timecap: 25min

  • Soutuveneen viritys Workout

    4 kierrosta:

    30s fast row
    10 squats
    10 easy ring rows

    Lepää niin kauan kuin parisi suorittaa koko kierroksen.