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

  • 4RFQ, CP Strength

    12+12 Single-leg RDL
    1:00 Hollow Hold
    1:00 Dead-hang Hold

    Stability is the focus on this piece. Work on balance in the single-leg RDL and move up in weight on each set as you become more comfortable. Only hold the isometric positions as long as you can maintain perfect form, remember that this is accessory work (not scored). Quality movement only here.

  • Clean and Jerk 7x1 Strength

    Clean and Jerk 1-1-1-1-1-1-1 reps

  • "The Odyssey" Stamina/AP Workout

    At 0:00
    1:00 Bodybuilders for reps
    Rest 30 seconds
    1:00 russian KB-swings 16/12 kg for reps
    Rest 30s
    1:00 Box Jumps 61/51 cm

    At 6:00

    1:30 Bodybuilders
    Rest 30s
    1:30 RKBS
    Rest 30s
    1:30 Box Jumps

    At 13:30
    2:00 Bodybuilders
    Rest 30s
    2:00 RKBS
    Rest 30s
    2:00 Box Jumps

    if many people and not enough equipment, people can start on different stations and share equipment.

    PACE!

  • 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"