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

  • 1/2 Trap Bar deadlift Strength

    5*5 reps

  • 29.3.2024 Workout Workout

    For time

    25 GHD sit-ups
    5 Rope climbs
    30 Single leg squats, alt
    30m Handstand walk
    2000/1600m BikeErg
    25 GHD sit-ups
    15 Ring muscle-ups
    30 Single leg squats, alt
    30m Handstand walk
    2000/1600m BikeErg
    25 GHD sit-ups
    30m Handstand walk
    30 Single leg squats, alt
    5 Rope climbs
    2000/1600m BikeErg

    Time cap. 35:00

    Overview. Long workout with lots of technical/challenging movements. A good approach here is to move steadily and aim to keep the transitions short (always get to work). Identify which movements will be your opportunities and which ones you need to look out for. GHD sit-ups are positioned so that they always interfere with the next movement, see how you need to adapt your technique to accommodate for this.
    Pacing. One movement at a time = focused on what you’re doing, not thinking about the next thing. You can get a good time on this if you can just keep chipping away at the reps ( = smart breaks / sets so that you never need to take a longer break). Start smooth on the bike each time, then you can go a little faster in the middle and then ease off 100-200m before the transition to get quickly back on the GHD. The final BikeErg can be a full send.

    Ring muscle-up → Reduce reps (10) → Bar muscle-ups (10 or 15) → Ring pull-ups (15)

  • "Squat Time" Workout

    5 rounds:
    5 High Box Jumps 80/60cm
    10 Back Squats @55%
    20/16cal Row
    30sec HS Hold

  • Shoulder Press Strength

    In 15min:
    Build to a days heavy 3 rep Shoulder press

  • Skill & Conditioning Workout

    5 rounds:
    50 DU
    10 T2B
    30m Sandbag Bearhug Carry 60/40kg
    - Rest 2:00

  • WOD 28/03/24 Workout

  • 28.3.2024 EasyWod Strength

    Bench Press

    5-5-5-3-3-3, AHAP

    Go Every 3:00

  • EMOM6 (3rds) Workout

    -30m double KB OH walk 2x 16-24kg/ 12-20kg
    -20s l-sit (hang)

  • EMOM8 Strength

    -high hang snatch pull + high hang squat snatch

  • 28.3.2024 Workout Warmup Workout

    3:00 Echo bike + 3:00 Row @ easy pace
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    3 Handstand wall walks to a plate
    1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
    +
    Clean
    Build up to workout weight
    +
    1-2 Rounds
    20 Double-unders
    5 Chest-to-bar pull-ups
    3 Wall-facing HSPUs
    1 Clean @ workout weight