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

    Partner Workout

    AMRAP 16 mins
    Relay style
    8 kipping C2B/pull up
    10 wall ball @9/6kg
    12 box jump over@60/50cm
    Complete a full round before You switch!

    REST 4 mins

    Death by
    Syncro USA swing + Syncro burpee to plate (20kg)

    Odd min*: 10 Syncro USA swing @24/16kg
    Even min**: 10 Syncro burpee to plate (20kg)

    Scaled : 8 burpees to plate

    *add 2 reps to the swings after each set
    **keep the same 12 reps each set
    The Workout is over If You Completed the 8th round (16mins total) , or You did not complete the required reps of the given minute (swings or the burpees.)

  • Oly Workout

    1) 4 x 5 snatch balance NO DIP! - only barbell - rest 1 min

    2) 3 x 3+3 light(ish) tall snatch + snatch balance - rest 1 min

    3) build by feel: 4-6 x 1+1+1 snatch pull + power snatch - squat snatch - rest 2 min

    4) 4x4 heavy OHS (controlled) - rest 2 min

    5) accessories: 8 sots press, 8 weighted pancake, 20+20s side plank hold @bench

  • Squats #masu Strength

    EMOM10
    Even 2 Front squats
    Odd 4 Back squats
    Moderate weight

  • SKILL Workout

    Ring MU skills

    E2MOM, 5rounds
    1-5 Ring MU
    8-12 burpee to target

  • 12.10.2023 Intervals Workout

    3 Intervals

    12-minute EMOM (0:45 work/0:15 rest)
    1) BikeErg for calories
    2) DB box step ups, 24/20″ @ 22.5/15kg
    3) DB snatches, alt @ 22.5/15kg

    6-minute BikeErg @ steady pace (5/10 effort)

    12-minutes, go every 2-minutes (1:40 work/0:20 rest)

    20/15 (cal) BikeErg
    +
    AMRAP in the remaining time
    1) Wall balls @ 9/6kg (20/14lbs)
    2) Burpee box jump overs, 24/20″
    3) Shuttle runs 10m

    6-minute BikeErg @ steady pace (5/10 effort)

    12-minutes, go every 3-minutes
    1000m BikeErg
    30 Air squats
    Toes-to-rings in any remaining time

  • 12.10.2023 Back Squat Strength

    Back squat

    Build to a heavy 4 @ RPE 9/1 RIR (85-90%)
    +
    1-3 x 4 @ 85-90%

    Rest 3 to 4-minutes between sets

    – Build up to a heavy set of 4 (H4) @ RPE 9, somewhere in the 85-90%1RM range.
    – Once you’ve hit the H4 set, you have 1-3 back-off sets of 4 @ 85-90% of your H4.

  • EasyWOD 12.10.2023 Workout

    Voima
    E3MOM, 3 rounds
    single arm kb push press 10+10

    WOD
    16min EMOM
    1.min 8-12 wall ball
    2.min 8-12 worm push up
    3.min burpee max reps
    4.min rest

  • 12.10.2023 PK Workout

    Hang Power Clean + Jerk

    5 x ( 1 + 1 ) @ 70-80 OF Jerk

  • 12.10.2023 PK Workout

    Power Clean + High Hang Squat Clean + Jerk

    8 x ( 1+1+1 ) @ 55-70% OF Jerk

  • Kettlebell Workout

    A) 3 sets for quality of:

    Goblet lateral box step up x 6/6 reps (3 sec down)
    Goblet hollow flutter kicks x 30 sec
    Alternating bent over rows x 12 reps

    B) 4 rounds of:
    8 single arm thrusters R
    16 alt leg V sit ups
    8 single arm thrusters L
    16 alt hand russian swing
    rest 1 min between rounds

    Rx: 24/16 kg