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

  • HELEN Workout

    3 ROUNDS
    400 m run
    21 Kettlebell swings
    12 pull-ups
    RX = 1,5/1 POOD [24/16kg]

  • Snatch 5x2 Strength

    Snatch 5x2
    Focus on technique! Not all out.

  • Shoulder Press (Wendler Week 2) Strength

    3 @ 70%
    3 @ 80%
    3+ @ 90%
    The % are calculated from 90% of your 1RM!
    3+ means AMRAP!

  • Back Squat Strength

    4x5 Back Squat
    20 mins. Make each set heavy but keep good quality.

  • Part 1: Zercher squat Strength

    Zercher squat 3×5

  • OPTIONAL Workout

    10-30min easy pace machine/ run (recovery pace)

  • Active Recovery (zone 2) & Mobility Workout

    Go walking, running, rowing, swiming, biking, etc. with a low heartrate (50-70% of max HR), at least for 1h.
    Stretching & mobility.

  • Karen Workout

    FOR TIME:

    150 WALLBALL 20/14lbs

    TC: 15min

  • PRE WORKOUT & SKILL HSPU Workout

    Warm-up:

    10+10 Shoulder rolls
    5 Crab breath
    10 air squats
    10 Wrist pumps
    10 Cat-cow stretch
    :30 active hang
    5 Downward dog to push up
    10 pike push ups
    :30 dead hang
    10 feet on box hspu
    5 kick ups to wall

    FOR 15 minutes:

    Practice your hspu progression or strict hspu skills for 15 minutes

  • fight gone bad test WOD Workout

    "Fight Gone Bad!"

    Three rounds of:
    Wall-ball, 9/6kg , 10 ft target (Reps)
    Sumo deadlift high-pull, 35/25kg (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 35/25kg (Reps)
    Row (Calories)
    Rest

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Go in two heats! One judging and counting the others reps