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

  • 2/4/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Strength
    4 back squats on the 2 minute for 10 minutes

    Workout(19)
    6rds
    10 dumbbell squats 25/15 or 50/35 x2
    200m run
    10 step ups or box jumps

    Opt(12)
    Iso
    3x10
    bent over row
    curls
    tricep overhead extension
    plank taps
    -run 2 minutes-walk 2 minutes x4

    Finisher
    100 bicycles
    1:00 min hamstring stretch

  • 2/3/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Strength(12)
    2 strict press-2 reps on the minute for 8 minutes. Tempo-2-2

    Workout(21)
    Work 2:00 minutes-Rest 1:00 minute x7
    8 push ups or strict hand stand push ups
    8 kettlebell deadlifts(70/53/35)
    8 toe to bar or rings
    16 cone hop overs

    Opt(16)
    Run 2:00 min -Walk 2:00 min x4

    Finisher
    60 tucks
    1:00 min quad stretch

  • Takomo Next Level Workout

    A.) Snatch Waves

    Wave 1
    3 reps @65-70%
    2 reps @70-75%
    1 rep @75-80%

    Wave 2
    3 reps @70-75%
    2 reps @75-80%
    1 rep @80-85%

    B.) 10 rds BW gymnastics
    1 Legless
    3/2 Strict HSPU
    6 pistols alternating

    C.) 3 rounds
    2 min bike erg meters
    1 min rest
    2 min row erg meters
    1 min rest

    -goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
    -bike rpm ~85-100
    -rowing strokes 23-27 s/min

  • Muscle & Power, AV2 Strength

    Power snatch 5x3 reps

  • Muscle & Power, AV2 Strength

    Sumo deadlift 3 RM, then 4x3 reps @ 90%

  • 20min Single-Unders HIIT AMRAP Workout

    1min max reps for unbroken single-unders
    1min rest
    Repeat for 10 rounds

    Sum your best unbroken score for every round together for the total score

  • COOL DOWN Workout

    5min Row/Airbike/Bike nose breathing only

    Thoracic Flow video + accumulate 3min of hanging

  • Deck of cards 1.2 Workout

    30 min workout
    Deck of cards
    Club = Kettlebell swing x 2 (rx 24 kg/ 16 kg)
    Diamond = Dumbbell push up or box push up + 3/ + 1
    Heart = Dumbbell x 2 box over step x 2 (rx 22,5 kg/ 15 kg)
    Spade = Row or Ski cal + 5/ + 3

  • 27.2.2020 Workout

    AMRAP 8

    6 TTB + 5 C2B (Unbroken)
    12 Box over jumps 24/20"

  • Muscle & Power, YV1 Strength

    Bench press 1 RM, then 3 sets 80-60-40% (choose reps)