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

  • "Head Down" Workout

    3 rounds for time:
    300m Skillmill Run
    12 SA Devil's Press Box Step Overs 15/10kg
    6 HSPU

  • Pull-ups Workout

    5 sets:
    4 Strict Pull-ups
    6 Kipping Pull-ups
    12 Banded Strict Pull-ups
    5 Max WB Throws @13/9kg (height, singles, let the ball drop)
    - Rest 3min btw sets

  • Conditioning / Skill Workout

    4 x 2min ON / OFF:
    200 Skillmill Run
    AMRAP Double Unders

  • Back Squat (DELOAD) Strength

    10 sets:
    Sets 1-5: 2 @75% 1RM Back Squat
    Sets 6-10: 1 @80%
    - Rest 2min btw sets

  • "Posterior Chain In Command" (DELOAD) Workout

    EMOM 20:
    Min 1: 10 Deadlifts 85/60kg
    Min 2: 10 Box Jumps 60/50cm
    Min 3: 30m Skillmill Sledge Push 10/9
    Min 4: Rest

  • Weighted Pull-up Strength

    In 10min (5 sets minimum):
    Find 3 rep max Weighted Pull Up

    ——— Rest 3-5min, then ———

    20 Unbroken Pull Ups
    - Try to find a set of bands, that you can go unbroken or max 2 sets

  • Conditioning Workout

    3 rounds for time:
    500/400m Row
    30 Walking Lunges, Single DB 20/15kg (carry anyhow)
    15 Box Jump Overs 60/50cm

  • Abs Workout

    3 rounds for quality:
    20sec Hollow Hold
    15 Sit-ups
    10 T2B

  • Handstand Skill Work Workout

    5 sets of:
    5 HS Kickups to a wall
    - Start of standing
    - Both heels touch the wall SOFTLY at the same time (good control)
    - Rest 1min btw sets
    ———————————————————————————————————
    5 sets of:
    10 HS Walking Steps against the wall (facing the wall)
    - Hands as close to a wall as possible
    - Keep your body of the wall, only toes against the wall
    - Rest as needed btw sets
    ———————————————————————————————————
    3 sets of:
    12 Alt. HS Shoulder Taps
    - Rest as needed btw sets
    ———————————————————————————————————
    3 sets of:
    2m Side to Side HS-walk Against The Wall
    - Goal is to go UB
    - Rest 1-2min btw sets
    ———————————————————
    5 sets:
    Max effort HS, hands (forearms) against the box
    - Rest as needed

  • Hang squat clean Strength

    3x 3
    -2min rest