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

  • 08043016 Workout

    For time
    ---1 round of:
    100 double-unders
    50 squats
    95-lb. push press, 25 reps
    ---Then, 2 rounds of:
    60 double-unders
    30 squats
    95-lb. push press, 15 reps
    ---Then, 3 rounds of:
    40 double-unders
    20 squats
    95-lb. push press, 10 reps

  • Superkids 7-9 v Taito Strength

    Rinnalleveto riipusta kyykkyyn! 6 x 3

    Korosto ryhdikäs vastaanotto asento ja kyynärpäät ylhäällä!

  • Jacked gymnastics + conditioning Workout

    90 min

    1.Skill
    A. HSW practice for 15 min

    2.JG SC 1.5.2018
    A. 3 sets:
    - 3-8 UB horizontal box assisted strict muscle up - 4 5 6

    B. Complete:
    - 5 x 5 ring swings
    - 3 x 2 ring swing + 1 hips to rings
    - 3 x (3 x 1 inverted kip to bottom of dip)

    C. JG mobility

    1. Conditioning A. For time: 35 - 25 - 15 cal row 30 - 20 - 10 HSPU > abmat + 10 kg plates 30 - 20 - 10 T2B Result: 17.10

  • Superkids 7-9 v WOD Workout

    Joka alkava 1min x 7

    5 DB tempaus + 5 DB:b yli burpee 3-5 kg

  • Selkälankku Workout

    hartiat ja jalat boxilla, selkälankkupito, max aika.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 3 - 175 min
    Upper body strength x 4
    Squat - 2300 kg

    Gymnastics
    MU - 65
    BMU -
    BFLY - 115
    BCTB - 25
    HSW -

    Recovery
    Sleep, 8+ hrs/ week - 1
    Avg. time to bed - 23:10
    Avg. hours asleep - 7 h 30 min
    Avg. 2840 kcal/day

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Strict Ring Dip 7-10 reps
    Double DB Overhead Walking Lunge (light weight) 16 reps
    GHD Sit Ups

  • 23032016 Workout

    For time in couples:
    - 100 sit-ups.
    - 90 air squats.
    - 80 push ups.
    - 70 hollow rocks.
    - 60 DU.
    - 50 wall-ball (9/6 kgs).
    - 40 box jumps (24"/20").
    - 30 cal row.
    - 20 MU.
    - 600 m run.

  • SKILLWOD STRICT MU VOL.3 PROGRESSIONS Workout

    False grip ring row 3x5
    Negative MU 3x3
    MU turn feet on the box 3x3
    Assisted MU

  • Käsilläkävelyä, DU, varpaat tankoon Workout

    Superkids:

    5 x

    30 m karhukävely
    20 naruhyppyä
    10 polvet kyynärpäihin

    Ninjat:

    5 x

    5 m käsilläkävellyä
    20 DU
    5 m käsilläkävelyä
    20 varpaat tankoon