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

  • Tiistai 25.10.2016 - Front squats & DU's Workout

    For time

    Buy in: 50 Box jump overs 24/20"

    then 5 rounds of
    12 front squats 40/30kg
    48 double-unders

    cash out: 50 KBS 32/24kg

  • Maanantai 08.04.2017 - Rowing, KBS & Pull-ups Workout

    3 rounds for time:
    500m row
    21 KBS 24/16kg
    12 pull-ups

    TC: 14 minutes

    Accessory:
    15-20 min light smashing with lacrosse ball. Upper back, quads & hamstrings

  • Hang power cleans Workout

    10 Hang power cleans every 2:00 min

    5 sets with 60/40kg
    4 sets with 70/45
    3 sets with 80/50
    2 sets with 90/55
    1 set with 100/60kg

  • "Whitten" Workout

    “Whitten”
     
    5 ronds for time:
    22 KBS 32/24”
    22 Box jumps 24/20”
    400m run
    22 Burpees
    22 Wallball 20/14lb

  • Back squat + KBS Workout

    Strength (total load)

    5 rounds, every 4:00:
    3 Back squat
    15 KB swing

    Score = total KG lifted

    Accessory:
    A ) 4 sets of 20m weighted over head walking lunges, regionals style. (one dumbell rests on shoulder while the other is in a overhead lockout.) Switch hands half way.
    Rest 2 minutes between sets.

    B ) 5 sets of 3 seated box jumps. As high as possible. Rest as needed.

  • Triple AMRAP Workout

    (Interval, reps)

    2 minutes AMRAP of:

    30 Box jumps 24/20”
    30 KBS 36/28kg
    30 Sit-ups
    30 Burpee
    30 Calories row
    30 Wallball shots 20/14lb

    rest 2 minutes

    4 minutes AMRAP of:
    30 Box jumps 24/20”
    30 KBS 36/28kg
    30 Sit-ups
    30 Burpee
    30 Calories row
    30 Wallball shots 20/14lb

    Rest 4 minutes

    8 minutes AMRAP of:
    30 Box jumps 24/20”
    30 KBS 36/28kg
    30 Sit-ups
    30 Burpee
    30 Calories row
    30 Wallball shots 20/14lb

  • Pull-ups & burpees EMOM Workout

    EMOM for 12 minutes of:
    3-5 Pull-ups
    6-8 Burpees

    Choose moderate amounts for the pull-ups and burpees.

    Accessory:

    3 Rounds of:
    25 Seated band pull
    10-20 Close grip push-ups with legs on medicine ball

    Finisher:
    100 Tricep band push-downs. Light band.

  • Snatches & Box jumps (+Accessories) Workout

    Metcon (time)

    21-15-9 reps for time of:
    Snatches 50/35kg
    Box jumps 24/20”

    Timecap: 10 minutes

    Accessory:

    3 Rounds of:
    15 Supine ring-rows
    15 Ring push-ups

    Then

    3 Rounds of:
    20 JM press
    20 Band pull-aparts

    Rest as needed between rounds.

  • Quality workout Workout

    Metcon (quality, speed)

    EMOM for 20 minutes of:

    1: 20/15 Calories row
    2: 10-15 HR Push-ups
    3: 10 DB Clusters
    4: Rest

    *Scale the reps so that you’re able to finish each set around 30-45s.

    Goal here is to move fast on each movement so keep the weights moderate/light.

    Accessory:

    4 Rounds of
    Push up with hands on medicine ball, 15-20 - light
    Bent over row, 15-20 - light

  • AMRAP 10 Workout

    AMRAP 10

    5 pull up
    10 kbs@24/16kg
    15 sit up