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

  • Front Squat Strength

    For Total Load:
    5 Sets of 3

  • Conditioning Workout

    10 Rounds for time:
    10 Unbroken Pull-ups
    20 Unbroken Push-ups
    30cal Assault Bike

  • Conditioning Workout

    In Teams of 2

    AMRAP 15 min.
    100 double unders
    20 devil’s press@2x22,5/15 kg
    10 wall walk

    Goal: 2+ rounds

    rest 5 min.

    AMRAP 15 min.
    50 calories row/bike/ski
    10 man makers
    5 rope climb

    Goal: 2+ rounds

  • Legs like tree trunks Workout

    For Time
    4 Rounds
    3 Squat Cleans
    15 KB Swings
    50 Double Unders
    @80/52.5
    @24/16
    go for UB sets

  • 6 sets of 1 Power Clean and 3 Front Squat Strength

    6 sets of 1 Power Clean and 3 Front Squat every 1'30 x 6 sets

  • Conditioning Workout

    “BARBARA”
    5 Rounds For Time
    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats
    3 Minutes Rest
    Timecap: 45mins

    Good Times for “Barbara” (estimate)
    – Beginner: 46+ minutes
    – Intermediate: 34-45 minutes
    – Advanced: 24-33 minutes
    – Elite: <23 minutes

  • Clean Strength

    Max clean

  • Gymnastic-endurance Workout

    3rds ub-set
    -20 t2b
    -10m hsw
    -20 c2b

  • Speed and Quickness Day Workout

    Warmup
    500m run
    10x crab walk
    10x monster walk
    10x side plank clam shell
    10x hip bridge
    10x external shoulder rotation 15# band
    10x internal shoulder rotation 15# band
    10x banded pull aparts 15# band
    10x banded underhand pull aparts 15# band

    Speed and Quickness
    3 rounds
    -100x Single unders
    -10x truck bed jumps
    -10x Mt. Climbers
    -10x underswitches
    -2x10m Silverback Gorilla shuffles
    -500m air bike sprint

  • Extra Credit 30-08-2020 Workout

    – Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
    – Biphasic Lat Stretch x 60s each
    – Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom