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

  • Strength Workout

    1a) Glute Bridge DB Floor Press: 5 x 10 reps . Rest 30 sec
    1b) Inverted Rows: 5 x 15. Rest 30sec

    Complete alternating a, and b,!
    5 work sets with a challenging load/position

  • Conditioning Workout

    4 RFT:
    5 Man makers 2x20/15kg
    5 Box get overs 120/100cm
    5+5 DB OH Walking lunges 30/20kg
    20/17cal Row

    TC 20min

  • 11/12/19 Workout

    Warm up(8)
    100m run
    10 big arm circles
    10 pik-n-grass
    10 lunge
    10 high knees
    10 active spiderman
    10 plyo
    10 plank tap
    10 active cradle
    10 body builders
    :30 samson per

    Workout(20)
    5rds
    10 hang cleans 95/65-challenge-135/85
    10 hanging knee raise-challenge-toe to bar
    250m row

    Opt(12)
    Iso
    4x6
    upright row
    curls
    oh extension
    alt shoulder press
    4x:30 plank
    -4x1 power clean
    -3x100m farmer's carry
    -gym goat

    Finisher
    50 double crunch
    1:00 hamstring stretch

  • Morning Intervals Workout

    3 Rounds (9 Intervals)
    Start new every 4th minute

    A) 500/400m SkiErg
    B) 500/400m Row
    C) 1000/800m BikeErg

  • EMOM x15 Workout

    CONDITIONING

    EMOM x15

    1) 30-70 DU
    2) 1-2 Rope Climb
    3) 5+5 Double KB Front Rack Reverse Lunge (alternate legs on each lunge)
    RPE 3 to 4

    Target: 15-20sec rest on each minute

    Tailoring Options:
    DU→ single unders
    Rope Climb→ from lying to standing

  • Split Jerk Strength

    Every 90s:

    Split Jerk (from the rack or blocks)

    2-2-2 (70/75/80%)

    1-1-1 (80/85/90%)

    Of 1RM Split Jerk

  • WOD Workout

    3 rounds for time
    21 DB hang CL & Jerk 22,5/15kg
    15 m DB OH walking lumge (2x7,5m)
    9 burpee pull up

    Timecap: 15 mins

  • Endurance WOD Workout

    Rotate stations every 2 minutes for 40 minutes.
    Station 1 – 90 sec run or bike + max KB swings
    Station 2 – Ski for calories
    Station 3 – 15 sit ups, 30 s arch hold
    Station 4 – rest

  • EMOM 10 Workout

    • 5 Strict chin-ups

  • 7.11.2019 Workout

    For time:

    3 Rounds:

    75 Double-Unders
    10 Dumbbell Burpee Box Step-Overs 2x22,5/2x15kg

    Directly into..

    3 Rounds:

    21/15 Calorie Row
    21 Thrusters 35/25kg