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

  • BRO-CHALLENGE // DECEMBER 2017 // Tommy Workout

    12 Min amrap

    • 24 Double unders
    • 12 Burpees
    • 12 Steps walking lunges 2x24kg kettlebells in front rack

    Each step of the lunges counts as a rep

    SCORES TO BEAT

    Beginner athlete: 2 rounds and 12reps
    Average athlete: 3 rounds and 18reps
    Advanced athlete: 4 rounds and 24reps
    Elite athlete: 5 rounds and 29reps
    Regional athlete: 6 rounds and 3reps

  • E3MOM Workout

    Wednesday 21st February 2018

    Every 3 minutes for 5 rounds:
    10 Box Jumps 24/20
    10 Russian Kettlebell Swings 32/24kg
    10 Wall Balls 20/10, 14/9

    The goal is unbroken reps with consistent scores.

    Post work to comments.

    BACK SQUAT

    10-10-10

    Warm up and work up to a heavy set of 10 reps. Use spotters on all work sets.

    Post loads to comments.

  • BE - EAST SWEAT SESH Workout

    Warm up
    Foam Roll Free For All (2 mins)
    Spine rot & mob
    Rev Lunges
    Squats
    Inchworm
    Leg Swings
    Scap Puss/pull
    Archer Plank
    Mini Band Series
    Hang challenge 2 min cap
    (10 Mins)

    Station 1 (4 ppl)
    Ski
    BB Squat

    Station 2
    Curve
    Push Press

    Station 3
    Row
    Bench Press

    RD 1 : 1 min : 1 min X 2 at each exercise 1 min transition 1 X thru (15 mins)
    RD 2 : 30s : 30s X 3 at each exercise 45 s transition 1 X thru ( 12mins) *try to beat reps/distance of RD 1)

    Finisher ???? :)

  • warm up Workout

    DAY 5
    SKILL VOLUME ACCUMULATION WARM-UP Of the Week
    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Ring Pull Ups 5 reps
    Standard Push Ups 7 reps
    Pistol Squats 10 reps
    Strict Toe to Bar 7 reps

  • "Barbell Club" Workout

    A.
    Power Snatch: 5x2

    B.
    Squat clean & jerk: x5

    C.
    Front squat: 5x2

    D.
    Midline:
    Ghd sit up: x50
    Ghd backextension: x50

  • 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