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

  • 7/25/19 Workout

    Warm up(8)
    inchworm
    active samson

    cradle
    straight leg bear crawl

    heel grab
    knee grab

    side lunge
    active spiderman

    Mobility(4)
    :30 chest opener per
    1:00 min pigeon per

    Weightlifting(15)
    strict/bench-4x1-85-90%

    Fittrain(20)
    5rds
    15 push ups-challenge up-hspu
    12 toe to pole-hkr-challenge up-toe to bar
    9 hand release deadlift-135/95-challenge up-205/125
    200m run

    Opt(12)
    1600m walk/run
    4x1 clean and jerk
    3x1 deadlift
    5x5 bk ext

    Finisher
    30 cuff iso
    60 double crunch
    1:00 min samson

  • Back Squat 10x60%, 8x70%, 6x75%, 4x80% Strength

    Back Squat 10x60%, 8x70%, 6x75%, 4x80%

  • WOD Workout

    "15-12-9 Reps for Time
    (with a Partner)
    Synchronized Thrusters @40/30kg
    Synchronized Bar-Facing Burpees

    TC: 15 min."

  • Strength Strength

    CNJ 6x1
    Clean pull 3x3

  • barbell curl Strength

    3 x maxrep

    2 min rest

  • WOD 22/07/19 Workout

    Team of 2

    100 syncro push ups

    100 wall ball (i go you go)

    100 pullups (i go you go)

    100 ohs 40/30

  • WOD Workout

    "3 Rounds
    AMRAP 2'
    8 FS @60/40kg
    max cal Row

    1' Rest

    AMRAP 2'
    20 Alt.DB Snatch @22,5/15kg
    max DU

    1' Rest"

  • Conditioning Strength

    OHS 4x6
    Dip 4x6

  • 7/19/19 Workout

    Warm up(8)
    3rds
    5 jings
    5 dive bombers
    5 active spider mans

    Mobility(2)
    1:00 min samson per

    Fittrain Intervals(20)
    c/o Alchemy 365
    A20:
    As fast as possible: 100 Air Squats

    …then…

    10 Burpees
    20 High Knees
    30 Bicycles

    …then…

    As fast as possible:

    50 Squat Jumps

    …then…

    5 Burpees
    10 High Knees
    15 Bicycles

    Finisher
    2:00 roller
    30 cuff iso
    60 knee tap to sit up

  • Hang Power Clean 5x5 Strength

    5 x 5 rep, 60-90 sec rest