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

  • CF Seppä - Team WOD 18.3 Workout

    Work in pairs.
    AMRAP 30
    18 Front squats 70/55
    18 Wall walks
    30 Front squats 60/45
    30 Pull ups
    42 Front squats 50/35
    42 Hspu/push ups
    18 Db snatch
    18 Abmat sit up
    30 Db lunge
    30 Abmat sit up
    42 Db lunge
    42 Wall balls
    18 Burpee box jumps
    18 Calories
    30 Burpee box jump overs
    30 Calories
    42 Deadlift 50/35
    42 Calories

  • WARM-UP Workout

    4 rounds, 20 sec ON, 10sec OFF:
    1) Up&Down
    2) Medball Clean
    3) Russian Twist (with medball)
    4) Ring Row

    Perfect Stretch video + Thoracic Flow video

  • WARM-UP Workout

    WARM-UP

    5min Row, 30sec easy, 30sec hard. Increase the pace each minute.
    3 rounds:
    2+2 Single Arm Devils Press
    3+3 Goblet Lateral Lunge video
    10m+10m Single Arm Overhead Walk

    5+5+5 Wall Squat video + Snatch Drills video

  • C&J and Cindy Workout

    1-10 C&J @60/40kg
    Round of Cindy after every set

    Overall RPE 4

    WOD starts with one C&J, followed by one round of Cindy. Next set is 2 C&J and one round of Cindy...Final set is 10 C&J and one round of Cindy.

    Round of Cindy:
    5 Pull-Up
    10 Push-Up
    15 Air Squat

  • Optional accessory Workout

    Optional Accessory:

    3 rounds, rest as needed:

    10 Plate Sit-Up + 10 Plate Hollow Rock

  • Gymnastic Strength Workout

    Gymnastic Strength

    5 rounds, 20sec ON, 40sec OFF

    1) Bottom of Ring Dip
    2) Chin Over Bar
    3) GHD Extension Hold
    5) Rope L-Hang/Straddle Hang

    RPE 4-5

    Scale if needed (time, movements).

  • Strength work Workout

    STRENGTH

    4-5 rounds, rest as needed

    1) 5+5 Banded Press in Split (alternate legs)
    2) 10 Prone KB Row
    3) 6+6 Double KB Front Rack Box Step-Up

    RPE 4

  • 3-4 rounds for quality Workout

    GYMNASTIC STRENGTH
    3-4 rounds for quality (rest as needed between rounds)

    Unbroken set of: A Strict Muscle-Up + B Kipping Muscle-Up + C Ring Dip + D Toes through Rings

    RPE 4 to 4+

    A= n, B= n+1, C=n+2, B=n+3
    Add one more rep on each movement. Pick a rep scheme that fits your fitness level.

    (example: 2 strict MU + 3 Kipping Muscle-Up + 4 Ring Dip + 5 Toes through Rings)

    Tailoring options:
    Ring MU→ Bar MU
    Strict MU→ Jumping MU
    Kipping MU→ MU Transition with a band
    Ring Dip→ Banded Ring Dip
    Toes through Rings→ High knees
    (You may need to use 2 sets or rings if tailoring the workout. But move fast between high/low rings, almost unbroken)

  • EMOM x12 (4 rounds) Workout

    GYMNASTIC CONDITIONING

    EMOM x12 (4 rounds)

    1) 8-15 TTB
    2) 5-12 HSPU
    3) 8-12 Up&Down

    RPE 3+ to 4

    Tailoring Options:

    TTB→ High Knees
    HSPU→ HSPU on a box

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    2-3 rounds, rest as needed between

    1) 10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold
    2) 10-20 Bar Hanging Hip Touches

    RPE 3 to 3+