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

  • Gymnastics / Pulling Strenght Workout

    A)
    3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
    - Rest 1:30 btw sets

    B)
    5min Butterfly Kip Practice

    C)
    AMRAP 5:
    - C2B
    Score: Total Chest To Bars

  • Zone 2 Conditioning Workout

    20-30min of Zone 2.
    Choose between a Row, Bike, Ski, Or Run
    - This should be EASY work as in RPE of 3-4

  • STAMINA Workout

    32min EMOM
    1.min Ski 8-15cal
    2.min Bike 8-15cal
    3.min row 8-15cal
    4.min rest

  • DB's & T2B Workout

    3 Rounds for time:
    8 DB Hang Clean & Jerks 2x20/15kg
    16 T2B
    - Goal is to go unbroken!

  • SKILL Workout

    kipping pull up/c2b

    E2MOM 5 rounds
    3-8 kipping pull up/c2b (unbroken)
    10 burpee to target

  • 13.4.2022 Warmup Workout

    5 min Foam Roll
    5 min Erg
    3 rounds:
    30s Superman hold + 20 reverse Lunge + 10 Ring Row
    2:00 + 2:00 Pigeon
    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS

  • Basic-Wod Workout

    Buy in:
    1500m bike (750m row)

    Then 8 rounds of
    5 hang clean (40/30)
    25 Singleunder

    Cash out:
    1500m bike (750m row)

    Cap: 30min

  • 9.1.2024 Intervals Workout

    A1. 4 x 2:00 AMRAP
    4 Power clean and jerks @ 61/43kg
    8 Bar-facing burpees
    36 Double-unders

    A2. 4 x 2:00 AMRAP
    20/15 (cal) Row
    20 Wall balls @ 9/6kg (20/14lbs),
    Box jump overs, 24/20″ in the remaining time

    Rest 1:00 b/t intervals
    Rest 4:00 between A1 and A2

  • 9.1.2024 Circuit 3 Rounds Workout

    Rotate A1/A2/A3

    A1. Back rack reverse lunge – 3 x 7/side @ RPE 8 (2 RIR on all sets), rest 1-minute before A2

    A2. DB Incline bench press – 3 x 12-15 @ RPE 8 (2 RIR on all sets), rest 1-minute before A3

    A3. Pendlay row – 3 x 8-10 @ RPE 8 (2 RIR on all sets) rest 2-minutes before A1

  • 8.1.2024 Intervals Workout

    3 Intervals

    A1. 12-minute EMOM (0:30/0:30)
    1) Overhead squats @ 52.5/35kg
    2) Chest-to-bar pull-ups
    3) Echo bike for calories

    A2. 12-minute EMOM (0:40/0:20)
    1) Wall walks
    2) GHD sit-ups
    3) Shuttle runs*
    * 1 shuttle run = 25′ (7.62m) out + 25′ (7.62m) back

    A3. 12-minute EMOM (0:30/0:30)
    1) Handstand push-ups
    2) DB deadlifts @ 2 x 22.5/15kg (50/35lbs)
    3) Echo bike for calories

    Rest 3:00 b/t intervals

    Intent. Accumulate quality repetitions/volume in each movement to build your movement capacity.
    Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements
    Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel not sustainable for the work duration into smart sets as needed to ensure you can keep working for the entire 30 to 40-seconds