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

  • 27.4.2021 Workout

    AMRAP 6

    20 Medball Clean 30/20p
    10 Mb over burpees.

  • "No.8" Workout

    5 Rounds For Time:
    8 Front Squats 60/42kg
    8 Strict T2B
    800m Run

  • "Statue Of Liberty" Workout

    AMRAP 9:
    10 Alt. 1-Arm DB Hang C&J 20/15kg
    30 DU

  • Morning Intervals Workout

    32 x 1 min ON / 10 sec OFF

    1st Round 1 min ON / 10 sec OFF (transition time)
    2nd Round 1 min ON (45 sec easy, 15 sec hard) / 10 sec OFF (transition time)

    A.
    Row
    Echo bike
    BikeErg
    Rest

    B.
    Row
    SkiErg
    Assault Airbike
    Rest

    C.
    Row
    Echo bike
    BikeErg
    Rest

    D.
    Row
    SkiErg
    Row
    Rest

  • NBT amraps Workout

    AMRAP 2min on/ 1min off

    A)
    3x snatch 70-80%
    6+6 pistols
    12m hs walk

    B)
    3 rmu
    6+6 DB snatch @45/35lb
    12 hspu

    C)
    11min AMRAP
    5bmu
    10 T2B
    200 M Run

  • Extra Credit 03-05-2021 Workout

    Superset
    Reverse Crunch 2 x 12. No rest.
    RKC Plank 2 x 30s. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Conditioning 02-05-2021 Workout

    5 rounds for time
    200 M Run / Row / Ski / Half Stairs
    15 Russian Swings (53/35)
    10 Hand Release Push-ups
    - Goal: Smooth methodical pace, weight and scaling should be such that you never stop moving and your split times are very close.

  • For time Workout

    30-20-10:
    Burpee Box jump over
    Toes to bar

    • Box: 60/50cm

    (Time cap: 12min.)

  • 5 rounds Workout

    Not For time:
    5 Strict HSPU
    5 Strict Ring dip
    5 Push up

    Rest as needed.

  • Wednesday Intervals Workout

    4 sets of :
    15 ghd sit ups / v-ups
    5 bar muscle ups or 10 c2b pull ups or pull ups
    10 thrusters with 10-15/17.5-22,5kg dumbbells
    rest 2 min bwn rounds
    go these intervals with 80% effort, not all out. Good target time per round 1:45-2:15 depending much your
    ability to do pull ups . to go all out on this would time be something around 1 min 10 sec so on purpose
    we are that target time lower to slow pace down a bit.
    Score is total time of all 4 sets