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

  • Hang in there partner wod Workout

    Hang in there partner wod

    EMOM (with partner) in 20 minutes

    5 Thrusters 45 / 35 kg
    5 Burpees

    While partner hangs from pull-up bar

    This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

  • Overhead squat Strength

    Overhead squat

    5x5 @ 80-85% 1RM

  • WOD Workout

    AMRAP 15'
    15 USA swing @24/16kg
    15 Power Cleans @40/30kg
    15 Box Jumps @60/50cm

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC STRENGTH

    3 sets of Banded Core Hold video

    Rest as needed between

    RPE 3 to 4

  • Gymnastics 20-09-2019 Workout

    C2B Kipping Pull-ups

    Rx: CTBs x 30-75 accumulate reps over many sets of 3-10+ reps
    Options
    - Regular Kipping Pull-ups x 30-50
    - Partner Assisted Strict x 30-50 + some kipping practice
    - Ring Rows x 30-50 Reps
    - 1-Arm KB Rows x 50 reps each side

    Before doing kipping pull-up variations in fatigue conditions, we want you to have 3+ strict pull-ups. Today is a practice day under no fatigue, so it's a good chance to practice the skill of the kipping pull-up.

  • Divided by 8 Workout

    A. 8min AMRAP
    8 C2B
    16 KB-Swings 32/24kg
    24 Double unders

    2min rest

    B. 8min AMRAP
    8 Push-up
    16 Wall ball 9/6kg
    24 Down'n up

    2min rest

    C. 8min AMRAP
    8 T2B
    16 DB-Snatch 22,5/15kg
    24 Box jump 50/40cm

  • 16.9.2019 Sali Workout

    Lämppä:

    15 minuuttia:

    7 pystypunnerrus
    7 etukyykky
    7 raakarive riipusta
    7 saksiin tippuminen, tanko otsalla, lähtö varpailta
    7 takakyykky
    5-10 lapapunnerrus

    Etukyykky + Työntö (tolpilta)

    2+1x60%, 2+1x65, 2+1x70%, 2+1x75%, 2+1x65%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x85%

    Työntöveto, 5 cm irti lattiasta (tankoliikkuu kokoajan)

    1x4x95%, 1x4x100%, 1x4x105%, 1x4x110%

    Rinnalleveto puolikyykkyyn (90`) + kyykkyyn

    4 x (1+1)x70%
    4 x (1+1)x75%
    4 x (1+1)x80%

  • AMRAP 20 Workout

    AMRAP 20 YGIG

    10 DB Snatch 22½/15 kg
    10 Cal Row
    10 C2B Pull-up
    10 Cal Row
    10 DB One Arm Overhead Squat 22½/15 kg
    10 Cal Row

  • Optional accessory Workout

    Optional Accessory

    CONDITIONING

    For time:

    30/22 cal Airbike
    20 C2B
    10 Bar facing Burpee

    RPE 4-5, go all out if wanted

    Target: ludacris with the airbike and unbroken C2B

    Tailoring Options:

    C2B→ Pull-Up

  • Conditioning 14-09-2019 Workout

    Teams of 2!

    AMRAP 12:00
    30 Box Jumps @61/51cm
    150 Double Unders
    30 Wall Balls @20/14lbs

    Rest 2:00

    AMRAP 12:00
    30 DB Hang Power Cleans @50/35lbs
    150 Walking Lunges
    30 DB Push Press @50/35lbs

    Rest 2:00

    AMRAP 12:00
    30 Calorie Row
    150 Abmat Sit-ups
    30 USA Swing @32/24kg

    *One person works. Split as desired.