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

    For time:
    5 Rounds of:
    400m Run
    5 Front Squats 60/42kg
    10 Burpees
    20 Air Squats
    30 DU

    Then

    Rest 3:00

    Then

    2K Run
    25 Front Squats 60/42kg
    50 Burpees
    100 Air Squats
    150 DU

  • 14.4.2021 CF Workout

    3 - Position Clean ( High Hang - Hang - Floor)

    2 x (1+1+1) x 65%, 3 x (1+1+1) x 70%

    Power Jerk + Jerk (Rig or Blocks)

    2 x (1+2) x 65%, 3 x (1+2) x 70%

    Clean Deadlift

    2 x 7 x 100%, 3 x 5 x 100%

    Front Squat

    1 x 6 x 60%, 1 x 6 x 65%, 1 x 5 x 70%, 1 x 3 x 75%, 1 x 5 x 70%

  • EMOM 25 (5 Rounds) Workout

    Min 1: 10 T2B
    Min 2: 15 KB Swing 24/16kg
    Min 3: 20 Incline Sit Ups
    Min 4: 8+8 DB Bicep Curls 22,5/15kg
    Min 5: Rest

  • "Pulldozer" Workout

    AMRAP 20
    In teams of 3 for load:
    Deadlift 100/70kg
    Strict Pull Ups / Chin Ups

    • The athletes have 1 mens barbell and 1 womens barbell. They can work anyway they choose to, but they have to alternate the movements. After a set of deadlifts, the athlete can not continue with deadlifts, before he/she has completed a set of pull ups or chin ups. All the athletes can work at the same time.

    Score: Total weight of deadlifts + total weight of pull ups / chin ups.

    Example: 20xDL + 20 pull ups x 80 kg (88kg athlete) = 2000+1600 = 3600kg

  • Individual Quarterfinal 2021 TEST 2 Workout

    For time:

    60 GHD sit-ups
    6 rope climbs, 15 ft.
    60 alternating single-leg squats
    50 GHD sit-ups
    5 rope climbs, 15 ft.
    50 alternating single-leg squats
    40 GHD sit-ups
    4 rope climbs, 15 ft.
    40 alternating single-leg squats
    30 GHD sit-ups
    3 rope climbs, 15 ft.
    30 alternating single-leg squats

    Time cap: 20 min.

  • Accessories Workout

    3-4 Rounds For Quality:
    Max Reps DB Skull Crushers 22,5kg
    15-20 Banded Face Pulls
    10 Supine Grip Barbell Bent Over Row (pick weight)
    - Unbroken sets
    - Rest 2min

  • 3x15 Lu Raises Workout

    • 1min Rest

  • Bench Press & Static Hold Workout

    4 supersets of:
    10-12 Double DB Bench Press 22,5/15kg
    20-30sec KB goblet Hold 24/16kg

    Rest 2-3min

  • Bench Press Strength

    6x6 Bench Press @77-82%
    - Rest 3min

  • GS Day 3 Workout

    3mn DU practice or 500m run/row

    3 rounds:
    7 x ring rows
    10 x scapulla pull-ups / kips / pull-ups
    30s hollow hold

    5, 4, 3, 2, 1

    Strict Chest to Bar PU
    +
    Ring row (as hard as possible, bring rings to your sides)

    This is super set. Same amount of reps for each movement
    - Visible touch on the bar, every rep.
    - All reps must be strict.
    - Rest as needed

    If you are using bands make sure to progress as weeks go by.
    Example:
    - week 1, use a red band sets 1-3
    - week 2, use a red band only 2/3 of reps in sets 1-3
    - week 3, use a red band only 1/3 of reps in sets 1-3
    - Week4, use a red band only for the largest set and the sets 4-5 have weight.
    - Week 5 loose the band, add weight to sets 3-5
    and so on..