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

  • 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+

  • Strength work Strength

    STRENGTH

    4 rounds, rest 1-2min between movements

    1) 8 Bench Press
    2) 3 Weighted Pull-Up
    3) 5+5 Double KB Front Rack Box Step-Up

    RPE 4 to 4+

    Try to add 5-10% compared to last week.