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

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Flow and/or Glides (hip/ankle/lunge/thorax/thoracic glide, pick a different each round or stick with the same)
    2) Crossloaded Box Step-Up, 2 sets of 5+5, switch overhead arm)
    3) 10-20sec Flutter Kicks
    4) 3-10 Rope Pull-Up
    5) 10m Handstand Walk or Handstand 360
    6) 5+5 Heavy KB Squat Clean (KB from the ground)

  • Optional accessory Strength

    Optional Accessory:

    WEIGHTLIFTING

    Every 60-90sec x7

    Hang Power Snatch + Hang Squat Snatch

    RPE 3-4, go by feel, fast and furious

  • 3-5 rounds Workout

    3-5 rounds. Go by feel.

    Run 400m
    15-25 Wallball
    15-25 TTB

    RPE 2-3

  • Metcon Workout

    4-5 rounds for time
    6 thruster 60/40kg
    15/10 cal row
    - rest 30sec between rounds

  • Death by... Workout

    death by devils press or db hang clean 45/25lbs

  • Walking lunge Workout

    4 rounds for quality
    12-15 + 12-15 behind the neck walking lunge
    - rest as needed

  • 10 RFT Workout

    10 rft:
    3 clean n' jerk @60/40
    4 bar over burpees
    5 pull ups

  • Partner metcon Workout

    For time:
    150 kbs 32/24

  • Metcon Workout

    For time:

    60 DU
    6 Wall Walk
    2 Pull Over
    50 DU
    5 Wall Walk
    2 Pull Over
    40 DU
    4 Wall Walk
    2 Pull Over
    30 DU
    3 Wall Walk
    2 Pull Over
    20 DU
    2 Wall Walk
    2 Pull Over

  • 21.12.2017 Workout

    For time:
    100 reps 40% Deadlift 1RM OTD.

    TC 8