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

  • COOL DOWN Workout

    2-3 rounds

    20-30sec Passive/Active Hang
    5 Vertical Jump
    5 Push-Up

  • Tuesday Cool down Workout

    2-3 min light cardio
    1+1 min tricep strech with light band
    1+1 min wall pec strech
    10-15 pass through with band

  • Tuesday Warm up Workout

    Warm up
    Band Pull Aparts from different position
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    2 rounds
    1:30 row
    1:30 ski
    50 single unders
    5-10 inch worm with push up to strict/jumping pull up
    10+10 lateral box step ups

    WOD PREP
    1-2 sets of :
    20 double unders
    2 ring/bar mu
    10 air squats
    1 rope climb

  • Intervals Workout

    4 rounds, 30sec on/30sec off (24min)
    -ergo of your choice
    - wall ball squat clean
    -ergo of your choice
    -1-Arm DB devils press
    -ergo of your choice
    -1-arm DB squat clean thruster

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 60 min
    3 min run/1 min walk
    8.5 km, 7.08 min/km
    HR 123/141

    PM: 120 min
    Warm up for 15 min

    1.MU
    A. Drills

    B. EMOM: 1 MU x 7

    C. E2MOM: 2 MU x 3

    Total of 15 MU

    2.Ring muscle up strength
    A. False grip Top of Ring pull up hold
    Accumulate 60s in 5-10s intervals

    B. Ring Bottom of dip hold
    Accumulate 60s in 10-15s intervals

    C. Low ring leg assisted Muscle ups
    Accumulate 15-20 reps > 10 reps

    3.Floating snatch pull + Low hang snatch
    Build to heavy 1+1 for the day

    4.Pause Front squat
    6x2 @ slightly heavier than last week
    - 6 x 2 x 70 kg

  • Aerobic work + gymnastics + weightlifting Strength

    AM: 60 min
    Aerobic work
    4 x 15 min: bike, ski, row, bike
    HR 127/150

    PM: 130 min
    Warm up + COS 20 min

    *1.HSW *
    - 10 m

    2.Ring muscle up kipping tecnique
    A.
    - Drills
    - MU 3x1 + 7x2

    B.
    - Max reps Kipping MU: 4-5 sets
    - 6x3
    - MU x 35

    3.Jerk
    A. Lifting technique primer
    Push press + Split jerk
    - 3x3+3 @ light weight

    B. Push jerk + Split jerk
    Heavy 1+1 for the day

    C. Push jerk + Split jerk
    3x1+1 @ 85% of today's max

    4.Accessory
    A. Half kneeling KB Windmills 3x10+10 - 1x10+10

  • Valentine's Day morning intervals Workout

    Valentine's Day morning intervals "Me love you long time"

    4 min AMRAP
    8 Shuttle run (10m)
    8 Burpees

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    10 KB Snatch 24/16 kg

    Rest 2min

    4 min AMRAP
    Cindy

    Rest 2min

    4 min AMRAP
    12/10 Cal Row
    12 KB Swing 24/16 kg

    Bonus
    4 x 10 sec on / 20 off assaultbike

  • A. Silverback Primer Workout

    3 Sets For Quality:
    10 Cossack Squats
    10 Waiter Squats
    *5 Reps Each Side
    empty barbel
    32kg KB

  • COOL DOWN Workout

    2 rounds:
    5-10 Bar Hanging Hip Touches video
    10 Split Jump

    Thoracic Flow 2.0

  • Wednesday Warm up Workout

    Warm up
    Band Pull Aparts from different position
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    2
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    2 rounds
    2:00 air bike
    20 step back lunges
    10 scap pull ups
    5 kip to swings
    5 kipping knee raises
    10 v-ups

    WOD PREP
    2 sets
    8 walking lunges @ mod weight / wod weight
    3-5 toes to bars / knees to elbows