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

  • 14min EMOM Workout

    CONDITIONING

    14min EMOM:

    1) 6 TTB + 3 Sandbag/Slam Ball ground to shoulder
    2) 6 GHD Hip Extension + 6 Up and Down

    RPE 3

    You should have around 30sec to rest. Tailor the rep scheme to fit your fitness level and match the RPE chart.

  • EMOM x12 Workout

    CONDITIONING

    EMOM x12

    1) 20m Farmers Carry
    2) 20m Crosslaoded KB Walk, One arm in Front Rack, other Overhead (10m and switch)

    RPE 3 to 4

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    For time:
    14-12-10

    Box Over Jump 75/60cm
    Single Arm DB STOH 35/22,5kg

    RPE 4

    Use a heavy loading. Split the reps on both arms (7+7, 6+6, 5+5)

  • Strength work Workout

    STRENGTH

    3-4 rounds, rest as needed:

    1) 5+5 Lunge Arnold Press
    2) 10 Pendley Row
    3) 10 Lateral Raise
    4) rest

  • EMOM x16 Workout

    CONDITIONING

    EMOM x16
    1) 3+3 DB STOH @35/22,5kg
    2) 20m D-Ball/Sandbag Carry
    3) 10-25 GHD Sit-Up
    4) rest

    RPE 4, use a heavy load but it must be in your control.

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-4 rounds, rest as needed between:

    1) 60sec Wall Sit, loaded if needed
    2) 60-90sec Plank Hold

    RPE 3 to 4

  • 23.10.2024 BasicWod Strength

    Deadlift ( Deadstop )

    6-6-4-4-2-2-1-1

    Building up to 93%

    Go Every 3:00

  • Strength Workout

    10-12 mins for quality
    8-6-4-2
    Strict pull up
    KB Tea pot @ 24/16kg
    (8/side etc)
    Pistols ( 8/per leg etc... )

  • 1.11.2024 EMOM 10 Workout

    EMOM 10 (0:40 work / 0:20 rest)

    1) Wall walks
    2) Single-leg squats, alternating

  • 1.11.2024 Strict RMU Workout

    Up/Down ladder with a 12:00 time cap:

    1-2-3-…-3-2-1 Strict ring muscle ups*

    • Do 1 strict rMU, rest, then 2 strict rMU, rest, etc. until you get to biggest set you can complete unbroken, then rest and work your way back down (e.g. if you get up to 5 [1-2-3-4-5] then you must work back down [4-3-2-1] ** IF your max reps is < 5, you can keep repeating the ladder from start after finishing your 1st one ( = 1-2-3-2-1 then start again 1-2-…)

    Intent. Work on your ring muscle-up capacity by improving your strict muscle up strength. We are progressing from last week’s AMRAPs to a ladder. How far you get will be determined by your capacity (this will be both practice and a fun test). You also get to control the rests between sets.

    Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part