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

  • WARM-UP Workout

    DAY 2
    SKILL VOLUME ACCUMULATION WARM-UP Of the Week
    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • 30min for Q (easy) Workout

    30min for quality

    42 Cal Erg of your choice
    21 Air squat
    21 Push-Up
    21 Abmat Sit-ups

  • B. Conditioning Workout

    3 Rounds For Time :
    40 Wall Balls @20lbs
    100 Double Unders
    3 Legless rope climbs @short ropes

  • OHS 1RM Workout

    1 RM OHS

    100kg

  • Aerobic work + gymnastics + strength Strength

    AM: 50min
    A. 2 x 5000 m row, rest 2 min bs. NB only.
    1) 2.28.0 / 500 m, 129/142
    2) 2.26.2 / 500 m, 140/149

    PM: 130 min
    Warm up EMOM12 + 15 m HSW
    1.Own skill
    A. Bfly pu practice for 20 min
    - Prog.
    - Practice sets of 5 - 9 reps x 7
    B. Bfly CTB practice for 10 min
    - Attempts
    C. EMOM5: 4 HSPU @ abmat, focus on technique & speed

    2.Strength
    A. Bench press 1RM

    B. Strict pull up supersets:
    5 sets:
    Max rep strict pull up w/ 20 lb DB between feet
    Max rep strict pull up
    - Rest 2min-
    - Samalla riipunnalla koko sarja.
    Set 1: 6 + 4
    Set 2: 5 + 3
    Set 3: 4 + 2
    Set 4: 4 + 2
    Set 5: 3 + 1

    C. Max effort ring dips – 4 Reps - 8 reps
    -Rest 45s-
    Max effort ring dips – 2 reps - 6 reps
    -Rest 45s-
    Max effort ring dips - 4 reps

  • McGhee Workout

    AMRAP 30 mins
    5 Deadlifts (50kg)
    13 Push Ups
    9 Box Jumps

    Result: 13 rounds + 5 deadlifts

  • Muscle ups and air squats Workout

    30 Ring muscle ups for time
    *Every time you Break Up the set and Drop Down - do 10 Air squats

  • 10 rounds Workout

    Row 500m (easy)
    ~18m HS Walk

  • Every 3 min Workout

    12 thruster @ 43kg
    12 pull up

  • 6/10/16 Metcon Workout

    3 Rounds
    5 push press (HSPU)
    10 cleans
    15 knees-to-chest (T2B)