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

  • Takomo Build It #37 Workout

    3 rds
    A1.) Single arm DB row 9 reps /side
    A2.) Lat pull down with band 18 reps
    rest 1 min

    3 rds
    B1.) Tempo sumo DL 9 reps
    B2.) Banded hamstring curl 18 reps
    rest 1 min

    C.) Accessory 3 rds 11 reps each:
    DB bicep curls
    banded triceps with stick
    weighted plank hold 30 sec
    rest 1 min

  • 5 rounds for rep Workout

    1 min / station

    goblet squats ->air squats
    push press 30/20 or less
    ring rows
    V-ups ->situp
    mountain climbers
    rest

    30 min

  • Strength Strength

    • 10-10-10-10-10 of:
    BB Push Press
    10 @ 8 RPE (Load Repeat)
    55% 1RM 10 reps
    60% 1RM 10 reps
    65% 1RM 10-10-10 reps

  • Strength Strength

    • 10-10-10-10-10 of:
    BB Back Squats
    10 @ 8 RPE (Load Repeat)
    55% 1RM 10 reps
    60% 1RM 10 reps
    65% 1RM 10-10-10 reps

  • Metcon Workout

    • 5 Round of:
    Burpees 10 reps
    GHD Sit Ups 15 reps
    Double Unders 30 reps

  • WOD Workout

    "AMRAP in 11 minutes
    11 Hang Power Snatches @ (35/25 kg)
    11 Burpees
    11 Pull-Ups"

  • 6/3/19 Workout

    Warm up(10)
    :20 air squat
    :20 jax

    :20 lunge
    :20 airdyne

    :20 squat jump
    :20 heels to rear

    :20 jump lunge
    :20 mclimbers

    Mobility(5)
    1:00 quad stretch
    1:00 elevated child's pose

    Weightlifting(15)
    Week 3-bk squat

    Fittrain(17)
    50 hand release burpees
    40 mb sit ups 16/12-challenge up-20/14
    30 db thrusters 25/15-challenge up-45/25
    20 ring row-challenge up-strict pull ups
    10 devils press 25/15-challenge up-45/25

    Opt(12)
    1600m walk/run
    5x5 hip ext
    3x200m run
    4x2 front squat

    Finisher
    30 scap push ups
    30 band pull aparts
    100 flutter kicks-2ct
    1:00 min quad stretch per

  • 4.6.2019 Workout

    Clean pull + power clean + hang squat clean

    7 x (1+1+1)@70-85%

    SO 2:00

  • 30.5.2019 Workout

    Bar Amanda
    9-7-5

    Snatch 60/42,5kg
    BMU

    KK 2015. TC 7min

  • 30.5.2019 Workout

    EMOM 15

    minutes 1-5 : 30 Du´s + 1 x squat Snatch 75%
    minutes 6-10 : 30 Du´s + 1 x squat Snatch 80%
    minutes 11-15 : 1 x squat snatch 85-90%