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

  • 15.12.2023 EMOM Workout

    15-minute EMOM* (0:40/0:20)

    1) Strict toes-to-bars
    2) Single leg squats, alt
    3) Single OR double crossovers**

  • 15.12.2023 EMOM Workout

    10-minute EMOM* (0:40/0:20)

    1) Chest-to-bar pull-ups
    2) Handstand push-ups

    • Perform a single (big) set of each movement (not longer than 40-seconds), then use the remaining time to get ready for the next minute.

  • 15.12.2023 Barbell Cycling Workout

    Barbell cycling

    A1. Barbell prep

    5 – 3 – 1 of each @ empty barbell
    Hang muscle snatch
    Behind the neck snatch grip press
    Hang power snatch
    Overhead squat
    +
    10 Overhead squats w/ breathing pause* @ empty barbell

    • Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.

  • OPTIONAL ACCESSORY Workout

    2-3rounds:
    20s hollow hold
    20m OH kb carry
    40-60s plank hold

  • EMOM 30 Workout

    EMOM for 30 min:

    1) monostructural
    2) power clean / clean
    3) rest

    R5JC

  • 15.12.2023 Warm-up Workout

    2 Rounds
    10/side Xiao Pengs
    30-second hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    2-3 Rounds
    5/side Elevated ankle lunge
    5/side Cossack squat
    5/side Tactical ankle rocks, alternating

  • Seated shoulder press 3RM Strength

    Seated shoulder press 3RM

  • WOD 14/12/23 Workout

  • Endurance WOD Workout

    6 rounds for consistency:
    2 min bike for meters
    1 min of wall balls
    2 min row for meters
    1 min of sit ups

  • 14.12.2023 Descenting Intervals Workout

    Descending intervals

    4-min @ Hard pace*
    2-min @ easy recovery pace**
    +
    2x
    3-min @ Hard pace*
    90-sec @ easy recovery pace**
    +
    3x
    2-min @ Hard pace*
    1-min @ easy recovery pace**
    +
    4x
    1-min @ Hard pace*
    30s @ easy recovery pace**

    • This should be a pace that you could keep for a 8-12 minute all out effort. You can build up pace as intervals get shorter IF you have extra energy, otherwise aim to hold onto your pace. ** This should be around RPE 4-5/10. *** use same machine than last week