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

  • EMOM 15 min - HS practise Workout

    HS practise
    - slow kick, legs split
    - slow kick, legs tog
    - wall stability - back/side facing
    - free-standing stability (w/wo partner)

    EMOM 15 min - HS practise

    20s side step
    20s back step
    20s shoulder shrug - wall facing
    20s shoulder tap - wall facing
    rest

  • EMOM 15 min: dip holds Workout

    EMOM 15 min - dip holds

    20s dip top hold
    20s dip bottom hold
    16 reverse donkey kick, alt

  • du, ghdsu Workout

    40 du const
    18-15-12-9-6 ghdsu

  • 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