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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  • burpeet, leuat, valakyykyt Workout

    Superkids:

    3 kierrosta aikaa vastaan

    30 burpeeta
    20 leukaa
    10 valakyykkyä kumpparilla / painoilla

    Ninjat

    4 kierrosta aikaa vastaan

    20 burpeeta
    20 leukaa
    20 valakyykkyä 20/30 kg

  • Wod 2 16022016 Workout

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

    ** Time cap: 10 min.

  • OHS Strength

    OHS: 2x10

  • 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

  • Bench press Strength

    Bench press 1 RM

  • 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.

  • 15 min AMRAP with pull-ups, burpees and wall climbs Workout

    15 min AMRAP:

    • 3 wall climbs
    • 6 pull-ups
    • 12 burpees