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

  • Shoulder skill Workout

    Do 3 rounds of:

    1 squat snatch + 3 OHS @ 55/70kg
    30 DU
    3 BMU

    Rest as needed.

    After 3 rounds continue until fail or unable to do all sets unbroken.

  • Team WOD Workout

    AMRAP 32' (Team of 3):
    18 Synchro OH Lunges w. Plate @20/15kg
    18 Clean-and-Jerks @50/35kg
    16 Synchro Bar Facing Burpees
    18 calorie Row*
    *1 person is rowing, 2 person hanging on bar.
    If someone falls, then they have to switch on the rower

  • System 10.1.2020 Workout

    For time.

    21/16 cal assult
    9 squat clean @ 50/80kg
    4 rope climb
    9 squat clean @ 50/80kg
    21/16 cal assault bike

    Rest 3min

    21/16 cal assult
    6 squat clean @ 60/90kg
    4 rope climb
    6 squat clean @ 60/90kg
    21/16 cal assault bike

    Rest 3min

    21/16 cal assult
    3 squat clean @ 70/100kg
    4 rope climb
    3 squat clean @ 70/100kg
    21/16 cal assault bike

  • 11.1.2020 Workout

    Recovery 15 min

    Ski/row/bike

  • 11.1.2020 Workout

    AMRAP 2 HSPU
    AMRAP 2 TTB
    AMRAP 2 Row Calories
    AMRAP 3 Pull ups
    AMRAP 3 Burpee box jumps
    AMRAP 3 Single arm devils press 22,5/15kg

  • 11.1.2020 Workout

    Amrap 10

    10 + 10 Buck walk
    20 m Bear walk
    20 m Duck walk
    20 m Bunny hop

  • Extra Credit 11-01-2020 Workout

    • Global Foam Roll Lateral Quads x 60s each
    • Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Recovery WOD #2 Workout

    8 rounds
    8 x No Push-Up Burpee
    20m Sled Push
    8 x Side Plank Rotation (4/side)

    • This workout is to be approached at an easy to moderate pace.
    • Afterwards you will feel more energised
    • Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

  • Bench Press 12 min Strength

    40 - 57,5 kg

  • 11.1.2020 Workout

    AMRAP 7

    20 box over burpees
    18 cal row