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

  • OTM 10 min Push jerk Strength

    OTM 10 minute
    Push jerk x 2 (vara 2 - 3)

  • DB snatch & Wallball Workout

    70-50-30 db snatch 22,5kg
    30-50-70 Wallball
    After each round 10 burpees to target and 800m bike

  • Bootcamp Workout

    Warm up
    High knees
    Butt kicks
    Shuffle swings
    Toy soldiers
    Toe touches
    Spider-Man lunge

    Then 3 rounds
    0:30 bar hang
    5 barbell strict press

    Push press
    EMOM x 6
    5 reps

    WOD
    8 min AMRAP
    10 knee raises
    10 BB push press
    10 box jumps
    20 hollow hold flutter kicks

    Rest 3 mins

    2 rounds
    2:00 max cal row
    2:00 max burpees

  • Saturday Madness Workout

    Partner Wod (you go, I go)

    For time :
    200 USA swing
    *everytime you break, complete 10 syncro target burpees
    160 Single Arm KB thruster
    *everytime you break complete 10 syncro T2b
    120 m Double Kb Front rack carry ( 10m sections)
    *everytime you break complete 10 syncro goblet squats
    80 KB Sumo DL high pull
    *everytime you break complete 10 syncro push up
    40 m KB Oh walking lunge
    *everytime you break complete 10 syncro KB snatch
    Timecap : 35 mins
    Weights: @2x24/16kg

  • 7x40 Workout

    For time:

    40 cal bike
    40 push-up
    40 cal bike
    40 ab-mat sit-up
    40 cal bike
    40 ring row
    40 cal bike

    (With pair do 100 of everything and split)

  • Speed and Quickness 54 Workout

    Warmup
    300x single unders
    10x crab walk
    10x monster walk
    10x hip hinge
    10x banded squat
    10x clam shell
    10x hip bridge
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts
    10x banded internal shoulder rotation
    10x banded external shoulder rotation
    10x scap pull-ups

    Speed and Quickness
    20:00 AMRAP
    -100x Single unders
    -2x 25m sandbag jog
    -10x pushups
    -2x 25m KB farmers carry
    -10x box jump overs
    -2x 25m sandbag jog
    -10x sit-throughs
    -2x 25m KB farmers carry
    -10x transverse band twists
    -2x 25m sandbag jog
    -:30 heavy bag striking for speed
    :30 rest between rounds

    Smoker
    -4x 100m sprints

    Core
    3 rounds
    -15x sit-ups
    -15x rev hypers
    -15x leg levers
    -15x back extensions
    -10x hammer swings

  • Noppeet sykkeet Workout

    3 rounds, 0-2min rest between rounds.

    6 deadlift
    9 t2b
    24 du

  • 6 x snatch + hang snatch Strength

    6 x snatch + hang snatch

    70%->

  • Emom 20min Workout

    Emom for 20min

    15m OH lunges @ 42.5/30kg
    12 bar over burpees
    15m HS walk
    12 Box over jumps (no contact)
    Rest 1min

  • 9/3/20 Workout

    2rds
    20 high knees
    10 lunge
    20 jax
    10 shoulder taps

    WRK(24)
    WRK 6:00 REST 2:00 x3
    3 push ups
    5 burpees
    7 air squats
    9 db ground to overhead

    Finisher
    50 slow bicycles
    1:00 chest opener