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

  • Back squat 5-5-3-3-1-1 Strength

    Back squat
    2x5
    2x3
    2x1

  • 5/11/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(18)
    WRK 2:00 REST 1:00 x6
    10 push ups
    10 russian kettlebell swings
    25 jump rope or double unders

    Finisher
    50 double crunch
    1:00 hamstring stretch

  • Onsdag 22/9 2021 Workout

    Practice HSPU
    Beginner:
    Wall climb push through drill + Kick up to handstand
    Intermediate:
    Find stable tripod + practice kipping
    Advanced:
    3x Amrap kipping HSPU rpe 7
    +
    2rounds
    30sec on/60sec off for 8min(3sets/each exercise)
    1: Row for cal, damper setting 1
    2: Amrap Bar facing Burpees
    5min rest

  • B. Push Press Strength

    Build to a 10RM
    This will be used as a benchmark for the cycle

  • 11.12.2022 For time Workout

    15-12-9 Row Calories
    15-12-9 Thrusters
    15-12-9 Burpee Over Rower
    15-12-9 Wallball

  • B. Tempo Front Squat Workout

    On the Minute x 9:
    1 Tempo Front Squat
    This is a build from last week. Same tempo, with higher percentages.

    Tempo:
    * 5 Seconds Down
    * 2 Second Pause

  • Gymnastics + strength + conditioning Strength

    150 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.Strength
    A. Weighted chin up
    4x2
    - New set every 2 minutes
    - 17 kg

    B. Strict pull & push capacity - for quality:
    3 rounds of:
    30 s. Max reps Strict HSPU > knees on 24" box - 8 reps
    30 s. Rest
    30 s. L-hang - tuck hang
    30 s. Rest

    3.Conditioning
    WORKOUT 6
    2 rounds:
    4 min Row @ 22 SPM
    3 min Row @ 24 SPM
    2 min Row @ 26 SPM
    1 min Row @ 28 SPM
    Rest 5 minutes between sets
    Avg. paces: 2.11.6, 2.08.7 / 500 m

  • Back squat amrap Strength

    Back squat Amrap @ 120kg

  • WOD Workout

    Every 5:00 for 5 rounds
    400m run
    10 thrusters 95/65
    10 lateral bar burpees

    *rest remainder of 5 min
    * scale for run would be 500m row
    *pick a thruster weight to do all reps unbroken
    *score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

  • Nanorosso 22.03.22 Workout

    3 rounds For time
    75 du
    25 wall ball da 12kg target 2.5m
    10 strict pull up