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

    5-10min Bike/Row/Airbike
    Then:
    1-7 Medball Clean
    7-1 KBS

    Banded Thoracic Flow video and Squat Flow video

  • 7min AMRAP Workout

    7min AMRAP

    3 MU
    6 DB Thruster 22,5/15kg
    9 Box over Jump

    RPE 4-5

  • Optional accessory Workout

    Optional Accessory:

    50 TTB for time. Every time you brake a set: 20m heavy slam ball carry.

    If you can´t do 10+ reps unbroken in the beginning, scale the total amount to 30 TTB

    RPE 4-5

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING
    For quality

    40 TTB
    20 HSPU
    10 MU (ring or bar)

    RPE 2-3

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    Gymnastic Ab-Work

    RPE 3 to 4

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-3 rounds, rest as needed between

    1) 5 Banded Pull-Apart, tempo 5015 (5sec negative, 5sec hold at the top) video
    2) 15-30sec Ring Support video

    RPE 3 to 4

  • Optional accessory Workout

    Optional Accessory:

    GYMNASTIC CONDITIONING

    10min EMOM

    1-5min: 1-5 Muscle-Up or MU transition

    6-10min: Pike Push-Up

    RPE 3-4

    First 5 rounds with MU, last 5 rounds with Pike Push-Up.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    3-4 rounds, rest as needed

    1) 10 Hollow Pull-Down
    2) 20 Russian Twist

    RPE 3

  • 3-5 rounds, go by feel Workout

    CONDITIONING

    3-5 rounds, go by feel

    1) 3min with a Machine or easy jog, nose breathing only
    2) 10m Inchworm Walk
    3) 5-10 Medball Clean
    4) 5-10 Single Leg V-Up video
    5) 30sec Active/Passive Hang

    RPE 2-3

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    EMOM x15
    1) 5-10 HSPU
    2) 5-15 C2B
    3) 10-15 Hollow Rock

    RPE 3 to 4