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

  • Muscle up progressioita vol 2 Workout

    False grip hang
    False grip l-sit hang
    False grip KIPP
    Hollow MU turn
    Jumping mu
    Banded mu

  • Omatoimi ekstra Workout

    2-3 rounds of :
    10-20 ghd sit ups
    10-20 hip extensions
    rest 2-3 min

  • Takomo Build It #26 Workout

    7-9-11-9-7

    Tempo goblet squat 3 sec down, 3 sec pause at the bottom @heavy KB/DB
    rest 30 sec
    tricep extension with barbell
    rest 30 sec
    "rope rows"
    rest 30 sec
    Abmat sit-ups with wall ball
    rest 30 sec
    Bicep curls with barbell
    rest 30 sec
    Vipunostot
    Rest 30 sec

  • 12.3.2019 Workout

    clean & jerk, heavy single

    (2x(1+1)@70, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@90%, competition starting weight)

  • E2MOM x5 Workout

    2 Rope climbs 4m / 6 Pull-ups
    6 Double DB front rack squats 2x20/15kg

  • 7.3.2019 Session One Strength

    Push Press

    6x3@80-90%

  • 7.3.2019 Session One Workout

    Row Cal, running o'clock

    On the 0:00 - 21/15 Calorie Row
    On the 1:30 - 18/13 Calorie Row
    On the 3:00 - 15/11 Calorie Row

    On the 5:00 - 21/15 Calorie Row
    On the 6:30 - 18/13 Calorie Row
    On the 8:00 - 15/11 Calorie Row

    On the 10:00 - 21/15 Calorie Row
    On the 11:30 - 18/13 Calorie Row
    On the 13:00 - 15/11 Calorie Row

  • Maanantai 7.8 Strength

    Hang squat clean
    3 reps @50%
    3 reps @55%
    3 reps @60%
    2 reps @65%
    2 reps @70%
    2 reps @75%
    Then
    10 to 15 singles @80%

  • Extra Credit 06-03-2019 Workout

    Banded Pull-apart: 4 x 50. Rest as needed.
    – change grip every set i.e. supinated or pronated
    – this should be 50 continuous reps without stopping.

  • 3/5/19 Workout

    Warm up(0:00-10:00)
    100m run
    then
    heel grab
    knee grab

    cradle
    cosssack

    active samson
    active spiderman

    skip for height
    skip for distance
    then
    100m run

    Mobility(10:00-15:00)
    1:00 min elevated child's pose
    1:00 min s/a para stretch

    Pointers/Skill(15:00-20:00)
    db deadlift-chest high, keep db's close
    pull ups
    prep-10 scap pull ups, 5 kip swings, 5 strict pull ups

    Fittrain(20)
    On the 6:00 min x4
    400m run
    16 dumbbell/kb deadlift-70-90-challenge up-100-140
    8 ring row-challenge up strict pull ups/c2b

    Record slowest round

    Opt(12)
    1600m walk/run
    3x5 pull up/chest to bar/muscle ups or 4x1 rope climb or practice
    iso-core
    3x10
    tricep kickbacks
    straight bar curls
    bent over row
    windshield wipers

    Finisher
    40 band pull aparts
    40 slow bicycles
    1:00 IT stretch per