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

  • KELEN HELLY Workout

    "KELEN HELLY"
    For Time:
    400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)
    400 Meter Run, 30 KBS (53/35)
    400 Meter Run, 30 KBS (53/35)
    400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

  • 4 rounds for time Workout

    10 stoh @ 60kg
    10 pull ups
    10 burpees

  • Shoulder press Strength

    4 x 6 tempo, 3s lowering

  • Back squat Strength

    4 x 6 tempo, 3 s lowering

  • EMOM9 - Sled/Row/Core Workout

    Every minute on the minute for 9 minutes alternate between:

    • Minute 1: Sledpush x 30s (Heavy) or 10 Heavy RDLs
    • Minute 2: 10 Barbell Rows (Heavy)
    • Minute 3: L-Sit or Hollow-Hold x 10-20s.

  • Extra credit Workout

    • Complete 5:00 of "cooldown work" ie. bike, run or rower

    Then

    • Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.

  • GER_Kulmbach_20171023 Workout

    4 RFT of:
    30 Box-Step-ups w/KB, 24/16, 24/20″
    20 KBS, 24/16
    10 C2B Pull-Ups
    TC: 20

  • 24.10.2017 35+ Workout

    5 x ME L-Sit hold on rope
    1 minute hs walk
    rest as needed btw round

  • Juggernaut Programme Strength

    Back Squat

  • Jacked gymnastics + strength Strength

    Morning: 30 min walking, including a 10 min breath ladder up to 9
    106/128

    Evening: 120 min

    1.Jacked gymnastics, ring muscle up
    Complete:
    - 3 x 5 small swings with a t-shirt
    - 3 x 5 full ring swings
    - 3 x (2 swings + 1 hips to rings)
    - 2 x 3 turn w/band
    - 4 x 1 ring muscle ups > technique was good, these felt great! :)

    2.Weightlifting from TTP Engine week 3
    A. Snatch – 12 to 15 x 1 @ 65+%, go every 45-60s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).
    25 27.5 30 30 30 32.5
    35 35 37.5 37.5 40 40

    3.Strength
    A1. Front squat
    A2. Alternating reverse lunges 10/s.
    25 30 30 lbs

    B. 2 sets of:
    B1. Quads machine
    2*12*25 kg
    B2. Hamstring machine
    2*10*7.5 kg

    4.5 min AB + mob.