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

  • Conditioning Workout

    21-15-9
    Box jump over
    alt. DB snatch
    30/24"
    25/17.5kg

  • Open double modality Workout

    4x
    60 DU's
    ME T2B
    rest 2 min between the rounds
    score is total reps

  • Back squat ladder Strength

    EMOM19
    10-9-8…2-1-2-3-4…
    Add weights after every set

  • Front Squat Strength

    • Triples, doubles, singles. Go by the feeling and focus on movement

  • Conditioning 23-01-2022 Workout

    Row Intervals
    3 x 1000m; Rest 2:00

    Each 1000m is split into;
    500m @ 20SPM, easyish
    250m @ 24SPM, medium effort
    250m @ 28SPM+, hard effort

  • “STAY AWHILE” Workout

    or Time:
    100 Double Unders

    4 Rounds:
    15 Burpees
    15 Wall Balls

    100 Double Unders

    4 Rounds
    15 Burpees
    15 Wall Balls

    100 Double Unders

    *Score = Time it takes to complete the workout

    [Time Cap = 30 Minutes]

    WARM UP

    0:20 Jumping Jacks
    0:20 Knuckle Drags
    0:20 Alternating Quad Stretch

    0:20 Mini Hops
    0:20 Inchworm
    0:20 Downdog

    0:20 Jumping Double Taps
    0:20 Active Samson
    0:20 Alternating Side Lunge

    SPECIFIC WARM UP

    20 Single Unders

    10 Frog Hops

    10 Med Ball Squats

    10 High Single Unders

    5 Burpees

    10 Med Ball Thrusters

    10 Double Unders

    5 Burpees

    5 Wall Balls

    *PRACTICE ROUND
    10 Double Unders

    5 Burpees
    5 Wall Balls

    10 Double Unders

  • 24.1.2022 Restart Strength

    Tempo Front Squat

    5 x 4, 3 sec pause on bottom each rep.

    Weight : Technique first

    Send off 3:00

  • 5 rounds Workout

    5 RNDS of
    60m shuttle run
    then 1 max effort unbroken set of
    WallBalls 12/9kg
    rest 2 min
    score is total reps over 5 rnds

  • Strength Strength

    Back rack lunges 4x8/8

  • Ice Skate for distance Workout

    Find a frozen lake and go for it.