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

  • D-Ball and Burpees Workout

    For time

    • 25/20/15/10/5 Burpees
    • 1/2/3/4/5 D-Ball over Shoulder 60kg

  • Warm up Workout

    3:00 easy pace bike or row

    Then if doing bench press do:
    2 rounds
    10 seated DB press
    10 passthroughs

    If doing backsquats do:
    2 rounds
    8 air squats with 3 second pause in bottom
    10 passthroughs

    Then warm up movement (bench press or backsquat until you reach your workout weight)

  • Rowing intervals Workout

    12 rounds of:

    1 min row
    30 s rest

  • 50 x 50 x 50 Workout

    Bike erg 50 cal
    Row 50 cal
    Ski 50 cal
    For time

  • Football 30 Strength

    A: back squat 8x5 amrap rpe 7 sista setet
    B: E2M for 10min: Amrap strict Hspu
    C1: Leg extensions 2set
    C2: Banded triceps extensions 2set

  • Warm up Workout

    EMOM x6:
    1.) Row/Bike
    2.) Kb swing
    3.) Qoblet squat

    EMOM x4:
    1.) 6 Ring row + 6 Push up
    2.) Hollow rocks

    • Work on: DU's / Sandback / MU

  • Farmer's core Workout

    A) 3 rounds:
    50 m Farmers carry
    8+8 Single arm DB Press

    B) 3 Rounds:
    14 mountaineers
    8+8 Single arm sumo deadlift

    C) 3 rounds:
    15 KB Side bends
    30 sec Arch hold

  • 12/22/20 Workout

    Warm up(10)
    2rds
    20 plyo
    10 single leg deadlift
    20 high knees
    10 side lunge

    WRK(18)
    WRK 2:00 REST 1:00 x6
    200m run
    15 squats
    30 jump rope

    Finisher
    50 double crunch
    1:00 quad stretch

  • 12/21/20 Workout

    Warm up(10)
    2rds
    20 plyo
    10 single leg deadlift
    20 high knees
    10 side lunge

    WRK(25)
    WRK :35 REST :25 x5
    burpees
    db/kb sumo dead high pull
    10m shuttle run
    leg raises
    db/kb single arm press

    Finisher
    50 crunches
    1:00 hamstring stretch

  • 12/24/20 Workout

    Warm up(10)
    2rds
    20 plyo
    10 single leg deadlift
    20 high knees
    10 side lunge

    WRK(30)
    12 days-just like the song, complete 1, then 2 then 1, then 3, 2, 1 etc....
    1-100m run
    2-db strict press
    3-db hang clean
    4-goblet squat
    5-body builders
    6-alt sit ups
    7-plank tap-2 count
    8-bicycles-2 count
    9-push ups
    10-db hop overs
    11-mountain climbers-2 count
    12-burpees

    Finisher
    1:00 butterfly stretch