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

  • Optional accessory Workout

    Optional Accessory:

    CONDITIONING

    Row/Bike/Run 10-20min with nose breathing only.

    RPE 2

  • 17.4.2019 Deload Cycle Workout

    For time:

    21-15-9

    Box jumps 24/20"
    Strict Pull ups

    30-20-10

    Pistols Alternating
    TTB

  • 17.4.2019 Deload Cycle Workout

    Row 5x500m

    Rest 3 min btw. sets

    Results is slowest round.

  • Conditioning 06-04-2019 Workout

    In teams of 3:
    Each for Max Distance:
    10 Minutes of Farmer Carry @32/24kg
    10 Minutes of Sled Push @ moderate
    10 Minutes of Carry variation
    10 Minutes of Easy Recovery i.e. bike, row, jog at a conversational pace.

    • Carry options: barbell back rack, yoke, stone, DBall, KB Front Rack, Partner carry, etc

  • Omatoimi ekstra Workout

    3 rounds of :
    5 strict pull ups @45-55% of 1 rm.
    10 box jump overs
    rest 2-2,5 min bwn rounds.

  • Extra Credit 16-04-2019 Workout

    Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
    7 pronated grip + 7 neutral grip + 7 supinated grip

  • Friday 12th April 2019 Workout

    Beginner

    3 rounds

    30 sec top of ring support
    15 sec rest
    30 sec bottom of ring support
    15 sec rest
    30 sec false grip ring to chet hold supported

    1min rest

    Intermediate

    3 rounds

    1-5 false grip ring to chest pull-ups
    rest 30 sec
    1-5 strict or spotted muscle ups (or low ring feet on box)
    rest 30 sec
    1-5 ring dips

    then:

    Beginner

    EMOM for 10min

    ODD: 5 - 10 low amp kips on rings or box supported kips
    EVEN: press ups or beginner press-ups

    Intermediate

    EMOM for 10min

    ODD: 1-5 high amp kips + 1 ring muscle up

  • BBC Weightlifting - Back squats Workout

    5 sets of 4 back squats with 4s. stop at bottom. Use same weight across barbell. 57% 1rm.

  • BBC Weightlifting - Snatch Workout

    Snatch sets of 4. No tng, no letting go of the barbell. Icrease weight until barspeed slows down. 2 x same weight

    Snatch high-pull 4 sets of 3. +15-20kg

  • Strongman stuff Workout

    3 rds:

    12/9 cal ski
    20m Yoke carry
    12/9 cal ski
    20m Sled push
    12/9 cal ski
    20m farmers walk
    10-20m HS walk

    W:R 1:1
    Use heavy weights on Strongman movements. REMEMBER SAFETY!!!