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

  • HOME WOD 26 Workout

    WARM UP
    2 Rounds

    30 jumping jacks
    30 squat rotations
    30 scorpio

    STRENGTH/SKILL
    4x15/leg bulgarian split squats. As heavy as possible
    after every set 60 sec wall sit

    WORKOUT
    Emom 12min
    1. 10 push ups + 5 burpees
    2. 20 jumping lunges with weight

    COOL DOWN
    5-10min stretching and calm breathing

  • TTP Engine 17.1.2017 week 3/6 Strength

    135 min
    WU for 10 min
    Skill: HSW practice for 20 min

    1.Strength

    A. Rotate through (1 set of each for 4 rounds)
    A1. Back squat, rest 2 minutes before A2
    1 x 8 @ 72.5-80%, heavier than week 1
    1 x 6 @ 77.5-85%, heavier than week 1
    1 x 4 @ 80-87.5%, heavier than week 1
    1 x 10 @ AHAFA

    A2. Strict press – 4 x 4 @ AHAFA (progress weight from last week), rest 1 minute before A3
    30 31 32 32

    A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
    10 12 13 13

    2.Conditioning

    WARM UP
    A1. Individual specific mobility work
    A2. 3 rounds: 1min on : 1min off
    A3. Thoracic Flow

    CONDITIONING

    A. Rowing intervals
    3 x 10:00 work*, 3:00 active rest
    *low rate at <24spm
    Rate: 18, 18, 19
    Total cal: 133 134 137
    Avg. cal/h: -, 808, 822
    Avg. 500m: 2.13.2, 2.12.1
    153/166, 153/166. 158/165

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Shoulder press 10-10-10-10 Strength

    Shoulder press 4 x 10

  • 10min emom Workout

    10min EMOM
    5 Thrusters (65/95)
    Burpees for the remaining time

  • DB clean & push press Workout

    4 rounds for time:

    12reps double DB hang squat clean
    12reos burpee over bar
    12reps double DB push press
    10es sit tru

    3x 15reps DB curls 7.5kg
    4x
    15reps narrow grip shoulder press 20kg bar
    15reps bend over rear flye 5kg db

  • WOD 08/02/25 Workout

  • Monday 16th December Workout

    "competitior:

    strict muscle up into muscle up eccentric(1-3 reps)

    or

    muscle up eccentric (5-10 reps) rest as needed in between

    Fitness:

    10 rounds

    1 eccentric pull-up
    1 eccentric ring dip

    Circuit

    Every 90 sec perform the reps on each station:

    1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
    2, 10 box kips
    3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
    4, back extensions on swiss ball 45sec
    5, 6-8 acher pull-ups or 6-12 archer ring rows

    3 rounds

  • Metcon Workout

    • In 15 Min Running Clock:
    3 Round of:
    Row 30/20 Kcal
    Double DB Power Clean & Jerk (2X22.5/15Kg) 10 reps
    Double Front Squats (2X22.5/15Kg) 20 reps
    Then
    Double DB Devil Press (2X22.5/15Kg) max reps in time remains

  • 4 roundsia Workout

    4 rounds for time:

    10 deadlift 100/60kg or 10 clean 60/40kg
    6 weighted box over 25/16kg
    10 pullup
    6 burpee bar over

  • Hard routine Workout

    135 min
    Warm up for 20 min

    1.MU
    - Drills
    - Every 90 s. x 15: 1 MU

    2.Strength
    A. Clean and Jerk
    - Heavy single
    - 25 35 40 45 50 55 57.5 kg

    B. Every 30 s. for 10 lifts:
    Clean and Jerk @ 80-85% of max
    - 47.5 kg

    3.Metcon
    A. 8 min AMRAP:
    5 Snatches 47.5 > 35 kg
    10 Burpee box jumps 24/20"
    15 Wallballs
    - Result: 3 rounds
    - HR 170/185

    Rest 4 min

    B. 8 min AMRAP:
    1500 m Row
    Max reps Chest to bar
    - Reps: 12
    - HR 169/182