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

  • Double Tabata Workout

    A) Double unders & Ground to oh 10/15kg plate

    Lepo 1min

    B) Double unders & Kb snatch alt.

  • Hang Snatch 4x2x60% Strength

    Explosive!

  • Tuesday 23rd July 2019 Workout

    3 rounds for time:

    3 rope climb
    9 thrusters @ 60/42.5
    50 double unders

  • "The Jumper" Workout

    3 Rounds for time:
    10 Pull-ups
    5 Wall climbs
    10 Box jump overs 60/50cm no touching box (wide side)

  • Cleans & Bench Workout

    5 RFT:
    5 Power cleans
    5 Bench presses

    Both barbells 90/60kg

  • 7/22/19 Workout

    Warm up(8)
    100m run
    20 knuckle draggers
    20 single leg deadlift
    20 jax
    20 pik-n-grass
    20 plyo jumps
    100m run

    Mobility(4)
    1:00 min wrist stretch
    1:00 min quad stretch

    Weightlifting(15)
    bk squat-4x1 @85-90%

    Fittrain(20)
    8rds
    7 db clusters 25/15-challenge up-35/25
    100m run
    7 med ball sit ups 16/12-challenge up-ghdsu
    100m farmer's carry 25/15-challenge up-35/25

    Opt(12)
    1600m walk/run
    5x5 hip ext
    3x3 front squat

    Finisher
    30 w-raise
    60 kneeling crunch
    1:00 min couch stretch

  • Monday Strength

    Back squat 3x5 (every 3min)
    ---> 1x 80% of your Day best max reps

    Amrap16 (1min on, 1min off)
    Sled drag
    Walking lunges

  • Monday 22nd July 2019 Workout

    In pairs:

    25min AMRAP
    800M run
    40 synchro burpees
    200m double kb/ dumbell farmers carry

  • "The Great Wall" AP Workout

    For time:
    30 Wall-balls 9/6 kg
    3 Hang Power Cleans 30/20 kg
    25 Bodybuilders
    3 Hang Power Cleans
    20 Wall-balls
    2 Hang Power Cleans
    15 Bodybuilders
    2 Hang Power Cleans
    10 Wall-balls
    1 Hang Power Cleans
    5 Bodybuilders
    1 Hang Power Cleans

    above for yellow.
    orange: PC 52;5/45 kg
    blue: PC 75/52,5 kg

    We consider this Vp(e) - Aerobic Power on the electricity side - and this one can get away from you if you don’t play it smart. With descending reps as you go, each set gets a little ‘easier.’ Pay close attention to bracing and staying tight on all the CJs, don’t rush it. Focus on being crisp and tight. Obviously, the breathing plays a factor here, and work to get your breathing to a high, consistent pace. When you get to the CJ, take a moment to organize yourself, and get into a tight position before jumping the bar - the weight should be manageable and something you know you can do. For both Wallballs and Burpees, stay as relaxed as possible, focusing on rhythm, timing and balance.

  • Row + DB bench Workout

    40-30-20-10cal Row
    16-14-12-10 1-arm DB bench press 25-30/15-20kg (reps per hand)