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

  • Conditioning Workout

    Partner wod (You GO, I GO)
    AMRAP 6 mins x 5 sets
    2-4-6-8-10-12-14-16....
    T2b
    Goblet Box step up @20/12kg , 50cm
    Cal row
    Burpee over row

    2 mins REST between sets

    In every following 6 min AMRAP you continue the ladder.

  • Muscle & Power, HERO Workout

    Weighted “Baseline”
    500m Row
    40 DB squats
    30 Situps with plate
    20 Pushups plate on back
    10 Weighted Pullups

  • 8.10.2024 Workout Warmup Workout

    5:00 BikeErg @ easy pace
    +
    Cardio
    The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
    3:00 Echo bike @ easy pace
    2:00 Row @ moderate pace
    2:00 Echo bike @ moderate pace
    * At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
    +
    Practise Wall balls and Lateral burpee box jump overs
    * To find a good form and rhythm for each, consider the following:
    Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
    Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
    +
    Run through
    12 Wall balls @ 20/14
    8 Lateral burpee box jump-overs, 24/20”
    8 Wall balls @ 20/14#
    4 Lateral burpee box jump-overs, 24/20”

    Rest 3 to 5 minutes before you start the workout.

  • Day 3 Olympic Weightlifting Strength

    Tall split jerk
    3 x 3 @ 60% of 1RM clean & jerk

    Snatch push press & overhead squat
    5 x 1 @ 70%
    5 x 1 @ 75%

    Halting snatch deadlift (mid-thigh)
    3 x 2 @ 105% of 1RM snatch

    Tempo front squat - 3 seconds on the way down, controlled ok the way up
    5 x 2 @ 75% of 1RM front squat

    Accessories
    GHD back extension 3 x 10 with weight @ 8RPE
    Barbell Good morning 3 x 10 @ 8RPE
    3 x 150m suitcase carry @ 9RPE

  • Close-Grip Bench Press Strength

    Close-Grip Bench Press
    • 10 reps at 45% of 1RM Bench
    • 8 reps at 55% of 1RM Bench
    • 5 reps at 65% of 1RM Bench
    • 3 reps at 75% of 1RM Bench
    • 2 reps at 85% of 1RM Bench

  • 040725 strength Strength

    Back squat
    5 x 6 reps @75%

  • WOD 01/04/22 Workout

  • Wall walks & thrusters Workout

    7-6-5...1 wall walks
    3-7-9...21 thrusters (42,5).

    Time cap 15min.

  • Eetun WOD Workout

    18min EMOM
    1) 12-15cal Echo
    2) Max Push-Up*
    3) 5-10 Pull-Up

    *stay consistent, keep and hit the same rep target each round

    score is push-up reps

  • Conditioning Workout

    Partner wod
    In 13 mins
    10 rounds of ( relay style 5 rounds each)
    10 Dumbell thruster @2x22,5/15kg
    30 Double under
    Remaining time max rep wall walk
    Goal : 20+

    4 mins rest

    In 13 mins
    10 rounds of ( relay style 5 rounds each)
    10 cal row
    30 air squat
    Remaining time max rep bar mu / c2b/ pull up
    Goal : 10+ bar mu , 20+ c2b/ pull up