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

  • WOD Workout

    Warm up
    2 rounds
    9 sit ups
    6 DB snatch
    3 burpee box jump overs

    WOD
    2 RFT
    50 sit ups
    40 DB snatch 50/35
    30 burpee box jump overs

    • workout should take between 15-20mins.
    • if first round takes longer than 10 mins scale reps for seconds round (30-20-10)
    • scale for burpee box jump overs is burpee box step ups.

  • Push press Strength

    Warm up
    3 Rounds
    250m row
    10 seated DB press
    10 PVC pass through

    Push Press
    E2MOM x 6
    8 reps

    *Each round to be done unbroken. Adding weight at least 2-3 times.

    • Do 2-3 warm ups sets of 10 starting at barbell weight.

  • 6/2/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(16)
    On the 2:00 x8
    10 s/a overhead walking db/kb lunge
    switch arms each round
    15 sit ups
    20 dumbbell hopovers
    record slowest round

    Finisher
    100 temp tantrum
    1:00 min samson

  • Shoulder press 2x6, 2x5 Strength

    Shoulder press 2x6, 2x5

  • Utefit Workout

    A: Öva bar Muscle ups
    B: Armgång 5mx3
    C: Strict chin ups 3x10
    D: push ups 3x20

  • Main site Monday 200601 Workout

    21-18-15-12-9-6-3 reps for time of

    • Toes-to-bar
    • Wall-ball shots

    ♀ 20-lb. ball ♂ 30-lb. ball

  • 6/1/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(24)
    WRK 6:00 REST 2:00 x3
    10 alt db hang to overhead
    10 body builders
    10-10m shuttle runs

    Finisher
    60 double crunch
    1:00 hamstring stretch

  • Machines EMOM 52min Workout

    Kolme laitetta, minuutti per laite, neljäs minuutti taukoa.

  • DUs, pistols and box jumps Workout

    On a 16-minute running clock, 2 rounds of:

    • 2 minutes of double-unders
    • Tabata single-leg squats, alternating legs each interval
    • 2 minutes of box jumps

    ♀ 20-in. box ♂ 24-in. box

  • HIIT&Core sweat Workout

    3 sets: 40s ON / 20s OFF
    Rest 2-3min btw sets

    1. Burpee tuck jump
    2. Russian twist
    3. DB thruster
    4. Alt V-ups
    5. Push-up
    6. Plank crunches
    7. Ring row
    8. Toe touches
    9. Devils press
    10. DU

    Tabata’s:
    1. Mountain climber/plank crunches
    2. DB bicep curl/skullcrusher