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

  • Dom Workout

    For Time
    50 calorie Row
    Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
    Squat Cleans (100/75 lb)
    Handstand Push-Ups
    Then, 50 Calorie Row

  • Extra Credit 06-12-2021 Workout

    Banded Glute Bridge
    3 x 8-10. Rest 60s.
    - hold top of each rep for a 2 count
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • LRP Workout

    300 lunges
    200 ring rows
    100 push-ups

    Breakup as you want, e.g 10 rounds of 30/20/10 or 20 rounds of 15/10/5

  • Deadlift Strength

    Deadlift
    4x3
    RPE 7
    rest 2 min b/w

  • 4.12.2021 Workout

    3 rounds for time :

    100 Double Unders
    20 CTB
    30 Single DB Box step Overs 22,5/15kg

    10 - 15

  • GENERAL STRENGTH 1 Strength

    500m row
    then 3 rnds of
    7 goblet bulgarian split squat e/s 16/12kg
    7 RKBS (focus on hip drive) 16/12kg
    7 plate sots press 10/5kg
    3 vertical jumps

    FRONT SQUAT

    4x3 rest 2min
    4-2-X-2
    add 2kg to last week

  • Bench Press Accessories Workout

    4-5 rounds for quality:
    12-15 Ring Turn Outs (link below, clip 2/4)
    12-15 Low Cable Flyes w/ Bands
    12-15 Incline Ring Push-ups w/ turned out lock-out (palms forward on top)
    - Rest 2min btw rounds
    - Scale if needed (unbroken sets)
    https://www.instagram.com/p/CW92yFYv_xD/?utm_medium=copy_link

  • Conditioning Workout

    EMOM 16:
    Min 1: 15/12cal Row
    Min 2: 15/12cal Ski
    Min 3: 15/12cal AB
    Min 4: Rest

  • Friday Strenght & Cool down Workout

    Weightlifting&Strenght
    Every 2.5min for 9 sets
    3x high hang snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (low catch power snatch or squat snatches)
    3x hang snatch (above/below knee) @60-70% (low catch/squat)
    3x hang snatch @70-80% (low catch/squat)
    add + 2,5-5kg to each compared to last week.

    Strenght
    Sledge push 3x15m, starting with empty, add weight each set
    then main sets
    2x20m with heavy load.
    rest 1-3 min bwn sets, make last set hard, but you are not allowed to stop!
    IF SLEDGE NOT AVAILABLE DO 2 X 10 REPS OF FRONT RACK WALKING LUNGES WITH BARBELL, INCREASE WEIGHT EACH SET. AS WARM UP AND
    THEN 2X20 REPS FOR MAIN SETS.
    REST 2-3 MIN

    Cool down
    2-3 min light cardio
    1+1 min calf smash
    1 min calf/achilles strech
    1+1 min hamstring/hip flexor strech at the same time
    1+1 min forearm streching

  • Conditioning Workout

    Back to back AMRAP30 mins

    Partner wod ( You Go, I Go)

    30 double under each person*
    10 Dumbell box step over @2x22,5/15kg
    10 bar mu/ strict C2B/ strict pull up
    60 double under each person
    20 Dumbell box step up
    20 partner HS shoulder taps / on box
    90 double under each person
    30 burpee box jump over
    30 HSPU Kipping / box hspu / push up
    60 double under each person
    20 Dumbell box step up
    20 partner HS shoulder taps/ on box
    30 double under each person
    10 Dumbell box step over @2x22,5/15kg
    10 bar mu/ strict C2B/ strict pull up

    GOAL: 1+ rounds
    *You are allowed to move on, if both persons finished the required amount of double unders.