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

  • 17.1.2023 Warmup Workout

    3 Rounds :

    30s Banded Pass Trough
    30s Banded Good Mornings
    10 Kettlebell Swing
    30 Single unders
    5 Burpees

  • 16.1.2023 Push/Pull Accessory ( Optional ) Workout

    5 Rounds for Reps:

    1 Minute : Max Unbroken Strict Pull-Ups
    2 Minute : Max Unbroken Dumbell Bench Press
    3 Minute : Rest

    Dumbbells 32,5/22,5

  • 16.1.2023 Nasty Girls V2 Workout

    3 Rounds for Time:

    50 Single Leg Squat
    7 RMU
    10 Hang Power Cleans 80/55kg

    CAP 18

    • Atletes will move at their maximal sustainable pace throughout.
    • Atletes should settle into a steady pace on the pistols. These are a challenging movement for many athletes se being deliberate and making sure to hit every rep is key here and less important than speed.
    • If you can go unbroken muscle ups, this will be separator. If that's not in the card, 1-2 quit break work great. Be sure to control the rings on the way down so that you won't have to fumble around trying to hop back up.
    • Again, if you can go unbroken on the hang cleans, this will be another separator. Aim to hold on but 2 sets work great here too. Remember that right after the cleans is the single leg squats where we can recover a bit.

  • 16.1.2023 Bike Erg Intervals ( Optional ) Workout

    For time Until 10k

    2 minutes On
    1 minute Off

  • 16.1.2023 Bar Muscle Up Workout

    Max Unbroken Bar Muscle Ups

  • Filthier Fifty Workout

    2x25
    High box jump (75/60)
    Strict pullup
    Kb swing (24/18)
    BTN walking lunge (30/25)
    Knees to elbows
    Push press (30/25)
    Good morning (30/25)
    Wall ball (30/20)
    Burpee
    DU

  • Bodybuilding Workout

    4 rounds
    8 reps each
    90s. rest b/w rounds
    Bench row
    bulgarian split squat
    biceps curls

  • Conditioning Workout

    2x
    20 cal easy bike erg
    10 ghd sit ups
    10 ghd hip ext.

    4 rounds, each round for time, of:
    Row, 500/400 m
    Rest 45 secs
    10 Sandbag Cleans

    Rest 3 mins between each round.

    70/45 kg

    HR 2 65%

  • Conditioning (55min) Workout

    EMOM 25 (5 rounds):
    1: 15/12cal Ski
    2: 10 Alt. SA DB C&J 20/15kg
    3: 15/12cal Ski
    4: 10 Burpees
    5: Rest

    Rest 5:00

    EMOM 25 (5 rounds):
    1: 15/12cal AB
    2: 10 Box Jumps 60/50cm
    3: 15/12cal AB
    4: 15 KBS (RU) 32/24kg
    5: Rest

    • Scale calories if needed

  • 13.1.2023 Open Workout 18.2 & 18.2a Workout

    1-2-3-4-5-6-7-8-9-10

    Dumbbell´s Squats 22,5/15kg
    Bar-Facing Burpees

    Remaining Time

    1 RM Clean

    Time Cap 12

    • This workout is all about who can stay strong and hold their pace rounds 8 - 10

    • We will want to move fast in the first few rounds but we should on do the if feel confident we can hold that pace throughout or that we know our pace will only slow down slightly.

    • Transitions are key here. Take as little steps as possible between your squats and your burpees.

    • Pace the burpees in a way that will allow you to hold on for unbroken sets of dumbbell squats.