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

  • Beverly Hills Cop WOD Workout

    For time:
    Row, 1500/1250 m
    50 Box Jumps, 24/20 in
    50 Dumbbell Shoulder-to-Overheads, 50/35 lbs
    Row, 1000/800 m
    50 Box Jumps, 24/20 in
    50 Dumbbell Shoulder-to-Overheads, 50/35 lbs
    Row, 500/400 m

    Technically there is a time cap of 25:00 mins, but finish the workout regardless.

  • Warm Up and Strength Strength

    Warm up with 3 rounds:

    10/8 cal row
    15 PVC pipe good mornings
    12 Box Step ups
    16 alternating DB push press

    Deadlift Strength - Every 4 mins for 12 mins do:

    10 Deadlifts*
    15 Russian Kettlebell Swings, pick load

    *Round 1: 70% 1RM
    *Round 2: 70% 1RM
    *Round 3: 75% 1RM

    Select a kettlebell weight that you can do 15 reps unbroken without too much trouble.

  • Conditioning Workout

    Alternate “A” and “B”
    Every 4 mins x 8 sets
    A,
    4 burpee Pull up
    8 HR push up
    12 wall ball @9/6kg
    16 Kb USA swing @24/16kg

    B,
    Every 4 mins x 4 sets
    4 burpee T2B
    8 HSPU kipping/ Pike Push up
    12 Box jump @60/50cm
    16 air squat

    Goal : sub 3 mins work in each set
    After 4 sets keep 3 mins REST!

  • Back squat 12-6-6-6 Strength

    Kaikki samalla painolla. Lisää 5kg viime viikkoiseen. 3-5 min lepo 12 sarjan jälkeen. 3 min lepo 6 sarjojen välissä.

  • Onsdag 27/10 2021 Workout

    Practice HSPU
    Beginner:
    Kick up to handstand or wall climb
    Intermediate:
    Find stable tripod + practice kipping
    Advanced:
    3x Amrap kipping HSPU rpe 7
    +
    5rft;
    5x Pus press @ moderate weight
    10x Kb swing
    30x Plate toe touch

  • 27.10.2021 Bike, TTB & GTOH Workout

    For time :

    Bike 50/40 Calories
    10 Toes To Bar
    5 GTOH 60/42,5kg
    Bike 45/35 Calories
    15 Toes to Bar
    10 GTOH 60/42,5kg
    Bike 40/30 Calories
    20 Toes to bar
    15 GTOH 60/42,5kg

  • 27.10.2021 Clean + Squat + Jerk Strength

    Power Clean + 2 x Front Squat + Jerk

    5 x 70% of jerk.

  • Gymnastics Workout

    Each for time:

    Round 1: 0:00-5:00:
    20/15 Assault Bike Calories
    15 Chest-to-bar Pull-ups

    Round 2: 5:00-10:00:
    20/15 Assault Bike Calories
    30 Pull-Ups

    Round 3: 10:00-15:00:
    20/15 Assault Bike Calories
    60 Ringrows

    Time cap: 15:00 mins

    Score is last rounds time - Add all rounds' time in comment section.

  • Warm Up & Conditioning Workout

    Warm Up 2 rounds:

    Run 200 m or 10/8 cal bike or run
    10 Alternating Leg V-ups
    10 Goblet Squats with wall ball
    10 Kipping Swings

    Get out abMat for a quick transition into conditioning.

    Complete as many rounds as possible in 15 mins of:
    Run, 400 m
    20 Weighted Sit ups
    20 Wall Balls, 20/14 lbs
    Run, 400 m
    20 Weighted Sit ups
    25 Wall Balls, 20/14 lbs
    Run, 400 m
    20 Weighted Sit ups
    30 Wall Balls, 20/14 lbs
    ... Continue adding 5 Wall Ball reps each round until time expires.

    Goal is to string together as many wall balls as possible.

  • For time Workout

    20 rounds:
    Run: 200m / Bike 400/300m / Row 250/200m
    Burpee: 20-1