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

  • EASY WOD RATAPIHA Workout

    Mobility & warm up:

    Warm-up:
    2 sets:
    10 Samson stretch/leg
    5 burpees
    5 elbow-to-instep/leg
    10 push-ups (on knees as needed)
    10 rev. lunges
    10 scap. pull-ups

    Technique:
    REVERSE LUNGE
    KBS
    KAHAP / LEG RAISE

    AMRAP15:
    - 10 reverse lunge (medium weight, back rack)
    - 15 kb swing (as heavy as possible)
    - 10 kahap / leg raise

  • Front squat 8x2 Strength

    Front squat
    8x2

  • Back Squat 9. Strength

    5 x 65%
    5 x 75%
    5+ x 85%

    Add +5kg to previous cycle
    Post +5 score in comments

  • Back Squat 5. Strength

    5 x 65%
    5 x 75%
    5+ x 85%

    Add +5kg to previous cycle

    Post 5+ score in comments

  • Back Squat 1. Strength

    12 x ~55% of 1RTM
    10 x ~57,5%
    8 x ~60%

  • Power clean Strength

    EMOM x15

    power clean
    5x3
    5x2
    5x1

  • Deadlift Strength

    Max Effort Deadlift
    (5-5-3-3-2)-1-1-1-1-1
    2min Recovery

  • Paused back squats Strength

    2 x 3
    2 x 2

    *New set every 3 minutes
    *One clear second on the bottom
    *Leave 2 reps in the tank

  • Standing High Jump Workout

    3 x Attempts

    No pre jump!

    Best jump score in cm

  • Steady conditioning Workout

    This should not be all out but steady and sweaty.
    5 Min Row
    30 sec rest
    5 Min: 400m Run ( Amrap 15 Hollow Rocks + 30 DU's)

    30 sec Rest

    4 Rounds ( 44 Mins)

    Building the aerobic base on this workout, you should be able to maintain the same pace throughout.