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

  • Nanorosso 07.09.21 Workout

    10 rft
    10 double dumbell lunges 22.5kg
    30 double under

  • Onsdag 8/9 2021 Workout

    Practice HSPU
    Beginner:
    Wall climb push through drill + Kick up to
    handstand

    Intermediate:
    Find stable tripod + practice kipping

    Advanced:
    3x Amrap kipping HSPU rpe 7
    +
    6rft:
    7x Strict Chin ups
    9x Ball slam
    15/12 cal row
    Rest 30sec between rounds

  • Upperpump 1 Workout

    3 X

    21's Bicep curl
    20 Tricep pull-down
    15 Lateral pull-down
    15 Plate frontal raise

  • 30min for Q (easy) Workout

    30min for quality

    42 Cal Erg of your choice
    21 Air squat
    21 Push-Up
    21 Abmat Sit-ups

  • Run Fast then Push & Pull Workout

    Warm up: stretch 30-60 seconds each, alternate sides: knee hugs, grab foot from behind, grab shin pull up, leg swings, reverse lunge with twist, army circles, butterflies, 200 meter jog

    Workout Part 1: Run 1 mile at the fastest pace you can
    Record your time
    Use this time to help determine what "ability group" you will run in for group sessions

    Workout Part 2:
    A) Complete 3 sets of Hand release push ups
    Set 1: 20 reps, Set 2: 15 reps, Set 3: 10 reps
    Do as many correctly as possible, go to knee push-ups if needed; do not reach muscle failure, stop when your muscles stop

    B) Complete 3 sets of Pull ups
    Set 1: 15 reps, Set 2: 10 reps, Set 3: 5 reps
    Do as many strict pull ups as you can. If you do not have pull ups, do jumping pull ups or negative pull ups or banded pull ups or pull up machine. Do not do kipping or butterfly pull-ups--they do not build strength.

    Cool-down: 800 meter walk
    10 minutes of foam roller and 5 minutes of band stretching

    Log your results in the comments. Keep track of your push up and pull up performance/progress.

  • Warm up Workout

  • Conditioning Workout

    6 sets of
    In 3 mins :
    Complete 400m row/bike/ski

    Remaining time :
    Amrap of
    5 Target Burpee
    5 wall ball @9/6kg

    REST 2 mins between sets
    Hard effort each set!
    Stay consistent!

  • Weighted chin up Strength

    Weighted chin up

  • Weighted pull up Strength

    Weighted pull up

  • Bench press Strength

    Bench press
    - H3
    - 2 x 8