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

  • European Masters Throwdown Q18.1-Q18.2 Workout

    EMT 18.1-18.2 Old Dirty Bastard

    Part 1
    0-7 minutes
    30 Burpee over rower
    30 Cal row
    30 Thruster 45/30 kg

    Part 2
    7-14 minutes
    30 Thruster 45/30 kg
    30 Cal row
    30 Burpee over rower

    —-

    Scaled version shoulder to overhead

  • Extra Credit 18-02-2018 Workout

    1) Barbell Single Leg RDLs: 3 x 8 ea. Rest 60s.

    2a) Banded Plank Row: 3 x 10 ea. Rest 30s.
    2b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

  • WARM-UP Workout

    DAY 6
    SKILL VOLUME ACCUMULATION WARM-UP Of the Week
    • 5 Min EMOM of: Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • Onsdag 7/3 2018 Workout

    6min amrap:
    Row 20/15cal
    Burpees x10
    30 Sec hollow hold
    3min rest
    6min amrap:
    Prison step ups x20
    RKB swing x10
    20m suit case carry/each arm
    rest 3min
    6min amrap:
    Row 20/15cal
    Burpees x10
    30 Sec hollow hold

  • DU'n Power clean :Froning Workout

    For Time
    100-80-60-40-20-10
    DU
    25-20-15-10-5-2
    power cleans 60kg

    workoutet køre 100 DU, 25 powercleans - 80 DU, 20 powerclean.....

    Powercleans kan skiftes ud med wallballs, så skal der bare køres 50-40-30-20-10-5

  • Gymnastic progression - muscle up Workout

    Käytä 15-20 min muscle up-harjoitteluun joko tangolla tai renkaalla

    Tee esim. muscle up-progressiota (löytyy boksilta)

  • Bar muscle ups, Cleans and lunges Workout

    20 min amrap

    Use 2x22.5kg dumbbells for the cleans and lunges - Score is the total amount of reps performed - each meter of the lunges counts as a rep

    Scaling

    • Use lower weighted dumbbells if needed
    • If muscle ups is not possible or will "break you", do strict pullups/c2b instead

    Times to beat

    Beginner athlete: 2 rounds and 17reps
    Average athlete: 3 rounds and 25reps
    Advanced athlete: 4 rounds and 33reps
    Elite athlete: 6 rounds and 7reps
    Regional athlete: 6 rounds and 24reps

  • Press - Deadlift Workout

    Monday 22nd January 2018

    PRESS

    1-1-1

    DEADLIFT

    1-1-1

    Warm up and spend about 10-15 minutes on each lift, working up to a heavy single for both. If you’re feeling good, then plan to attempt a new 1RM. If not, aim to get to around 90% and leave it there.

    Post loads to comments.

    For Time:
    21-15-9
    Pull Ups
    Burpees

    Get ready to get uncomfortable today. This should hurt a bit. It’s sort of a play on bodyweight “Fran.” Scale as needed to allow for a fast effort. Scale volume on both movements and/or to Jumping Pull-Ups as needed.

    Post time and Rx to comments.

  • DB Snatches and Bar Muscle ups Workout

    For Time

    • 50 Alternating DB Snatches 22.5kg
    • 10 Bar Muscle ups

    Rest 5 minutes and repeat

    *Score is total time, minus the 5 minute break

    SCORES TO BEAT PER ROUND

    Beginner athlete: 7min 11sec
    Average athlete: 5min 59sec
    Advanced athlete: 4min 47sec
    Elite athlete: 3min 36sec
    Regional athlete: 3min 7sec

  • Muscle-ups, thrusters and rowing (main site Monday 180115) Workout

    For time:

    Men: 75 lb.
    Women: 55 lb.

    If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.