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

  • Gymnastics + conditioning Workout

    105 min
    Warm up + HSW practice - 5 m.

    1.Gymnastics
    A. Bfly CTB practice for 20 min
    - Box 3 x 10
    - Singles
    - Kip swing + CTB 3 x 3+3

    B. Bfly pull up practice for 10 min
    - 8 8 9 7 = 32 reps

    C. BMU practice for 15 min
    - 1 1 2 2 2

    2.Conditioning
    A. EMOM32 (4 rounds):
    1) BMU - 2 2 3 4
    2) 6 + 6 walking lunge w/DB 2 x 15 kg
    3) 12 cal row
    4) 6 + 6 single arm OHS w/DB 25 lbs
    5) 8 TTB
    6) 12 cal run
    7) 6 kip. HSPU
    8) 12 cal AB
    HR 161/176

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min + 10 m HSW

    1.Gymnastics
    A. MU practice for 65 min
    - RS 4 x 8
    - TWB 3 x 3
    - HTR 4 x 1
    - MU 8 x 1
    - MU + HTR 3 x 1+1
    - Total of 11 MU

    2.Strength
    A. Back squat
    - 5 x 5 w/ 1 s. pause at bottom

    B. Accessory
    A. 3 sets:
    - Staggered stance RDL 8/side 40 45 45 kg
    - Reverse hyper 15 x 30 kg

  • Swimming Workout

    70 min
    A. 60 min swimming - freestyle
    B. 10 min flip turn practice

  • Athens Throwdown Wod 1 Workout

    105 min
    1.Warm up & prep. for ATQ Wod 1
    A. Breathing & mobility
    B. Ergs
    C. Squat warm up
    D. Mvmnt prep: FS, PP, knee raise
    E. 2 sets: 6 + 6 + 6 PP + FS + KR

    2.ATQ Wod 1
    5 RFT:
    12 STOH 25 kg
    12 FS
    12 knee raise
    Time: 5.18

    3.Cool down
    A. 30 min bike
    B. 15 min mobility

  • CF RUSH Workout

    EMOM 10'
    -Heavy alt DB Snatch * 8
    -L sit hold 15"

  • Wet Floor Workout

    AMRAP 20:
    75 Wallballs (20/14)
    60/45 Calorie Row
    45 Toes to Bar
    30 Burpee Box Jump Overs (24/20)
    15 Ring Muscle-Ups

  • Back squat Strength

    Back Squat
    1x5 70%
    1x3 80%
    1x2 85%
    1x2 90%

  • 07/02/19 Workout

    7 Rounds:

    12 Front Squat 60/45

    9 Power Cleans
    6 Dumbbell strict Press 2x15/10

  • 7.2. Workout

    13min AMRAP
    10 x OHS
    8 x KBS
    6 x b-o-b
    4 x HSPU

  • snatch emom Workout

    20min EMOM
    2 x Hang Snatch Squat
    1 x Snatch Squat

    11rnds 22.5kg
    9rnds 25kg