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

  • 7 min Burpee practice metcon Workout

    AMRAP 7 min
    7 V-Ups
    3 Burpee Box Jumps

  • Muscle up tekniikkaa Workout

    Muscle up tekniikkaa

  • Kipparit Workout

    Alkulämppä leikki
    Ristinolla

    Mobility

    Taito: C&J

    WOD
    "Grace"

  • 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

  • WOD 020315 Workout

    For Time :
    21.15.09
    ► Pull Up
    ► Push Up
    ► Sit Up
    ► Ait Squat

  • 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

  • 15-12-9 Workout

    15-12-9 for time:

    Power clean (60/40kg)
    T2B
    HSPU

  • Arrowhead Regional Medical Center 5K Workout

    35:16