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

  • "HOME WORKOUT" Workout

    A.
    Easy Run ~5-10min.
    + stretch

    B.
    Run:
    7-10x
    3min: Run / 2min: Walk

    • Go hard/moderate pace.

    C.
    Easy Run ~5-10min.
    + stretch

  • HOME WORKOUT 230320 #3 Workout

    Pistol squat progression:

    Tempo bulgarian split squat 30X1
    3 sets:
    10 Left leg
    10 Right leg
    Rest 2min

    So this is 3sec down, no pause at the bottom, explode up, 1sec pause at the top.

  • HOME WORKOUT 230320 #2 Workout

    HS SKILL:

    HS-hold against the wall
    - 1:1 work/rest ratio
    0:15
    0:30
    0:45....
    Keep adding 15sec and try to get to 2:00. Then you're done!

  • '10 EMOM Clean and Jerk Strength

    10x1 Clean and Jerk

    As heavy as form allows

  • Kotitreeni - Walk and run Workout

    10min walk

    for 20 minutes:
    1min run
    1min walk

    10min walk

  • 21-15-9 Workout

    21-15-9

    ”strict JT”

    For time:
    HSPU (strict)
    Chair Dips
    Push-Ups

  • Cool down 24/3/20 Workout

    Mobility:
    -Hamstring roll 1min/side
    -Ant delto smash 1min/side
    -Triceps smash 1min/side
    -Med delto smash 1min/side

  • HOME WORKOUT 200320 #2 Workout

    SHOULDER STABILITY & MOVEMENT

    5 Rounds for quality:
    10 Table rockers (lift your hips up and hold for 5-10sec)
    10 Prone snow angels (go slow).
    10 Inchworms (walk your hands forwards and then back and stand up)
    Rest 1-2min

  • Warm up Workout

    3 rounds
    1:00 ergo
    10m over the hurdles
    10m tin soldier walking
    5 burpee + broadjumps
    10 alt leg v-ups
    :20 HS HOLD
    3-5 strict/jumping pull ups + 6-10 kip to swings

    then start to prepare for HSPU and toes to bars.

  • 4 rounds Workout

    2-4 Weighted / Strict Pull up
    Rest 1min...
    6-8 Push jerk
    Rest 1min...