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

  • BBC Weightlifting - Clean & jerk Workout

    Clean primer:

    Clean pull + power clean + push press + jerk
    2 x same weight before adding more weight
    increase the speed gradually.

    Working sets:
    Clean pull + clean + jerk
    2x same weight before adding more weight
    Build up to a moderate/heavy weight.

    Front squats, 5 sets of 5. Pause at the bottom on the first squat.
    - Moderate/heavy

  • WOD Workout

    Team Of 2

    10 rope climb / Dbl KB front rack hold

    80 Push Up / Dbl KB OH hold

    60 T2B / Dead Hang

    40 DL with partner (Go heavy)

    Remaning time: AMRAP synch sit up

    TC: 18'

  • BASIC STRENGHT/ACCESSORY Workout

    4-5 ROUNDS:
    10 Hip thrust (With weighted barbell)
    10 KB Shoulder Press (seated)
    10 Sissy squat (KB)
    10 Bent over Row (KB/barbell)
    10 Weighted sit up
    -> 30-60s Rest Between the movements!

  • 40min EMOM of your choice Workout

    40min EMOM of your choice

    1) movement A
    2) movement B
    3) movement C
    4) movement D or rest

    Pick the movements, make up your own rep scheme and have fun!

  • AMRAP 8min Workout

    2-4-6-8..
    Ring Dip
    Pull Up
    Box jump

  • 1 mile run Workout

    Run 1 mile for time

  • Massapumppu Workout

    12 EMOM
    1. 5-10 kipping pull-ups
    2. 10-15 push-ups

  • Deadlift 7x7 Strength

    Seven sets of sevens.

  • CF Mayhem WORKOUT Workout

    Warm Up
    3 Rounds:
    1:30 Machine
    10 Inchworms
    20 Glute Bridges
    10 Deadlifts
    *Increase deadlift weight each round

    Leonardo
    21-15-9
    Deadlift (225/155)
    Burpee Over Bar
    -Rest 5:00-
    15-12-6
    Deadlift (275/185)
    Burpee Box Jump over 24"/20"
    -Rest 5:00-
    12-9-6
    Deadlift (315/225)
    Burpee Box Get over 48"/40"

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Timet each set: 4-5 Minutes

    Time Cap each set: 7 minutes

    STIMULUS
    High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

    The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

    WORKOUT STRATEGY & FLOW
    For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

    The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

    Make sure if you are stepping up on the burpees you alternate legs to save your back.

    SCALING
    Scale to finish near the target score:
    21-15-9
    Deadlift (155/105)
    Burpee Over Bar
    -Rest 5:00-
    15-12-9
    Deadlift (185/125)
    Burpee Box Jump over 20"/16"
    -Rest 5:00-
    12-9-6
    Deadlift (225/155)
    Burpee Box Get over 30"/24"

    Accessory
    3 Sets
    10 Weighted pull ups (light/moderat)
    15 Hammer Curl (moderate) (R/L)
    20 step up to step back lunge with Bear Hug Sandbag OR Medalll

  • WOD Workout

    AMRAP 17'

    5 Strict T2B/K2E
    5 Strict Pull up
    6 KB Double KB DL
    6 Double KB Russian swing
    30" Weighted plank