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

  • Midline work Workout

    3-5 rds:
    L-sit hold 15-30s.
    Sandback carry 45s.
    Rest 90s.

  • 270818 Strength

    Clean 2-2-2-2-1

  • Rest & active recovery Workout

    Wednesday
    Rest day
    Active recovery: 40 min walking

    Thursday
    Rest day

  • Jacked gymnastics + ATP Workout

    135 min

    1.Ring MU practice for 50 min
    - Progressions
    - Muscle ups: 3 x 1, 5 x 2

    2.Jacked gymnastics
    20 minute running clock:
    - 7 ring rows with a 3s pause in hang, 3s pull, 3s pause at the top, 3s lower
    - 30s bar lat stretch on each side
    - Accumulate 45s of wall facing handstand hold
    - 30s shoulder flexion hold with bench
    - Accumulate 30s L-sit hold
    - 10 x seal stretch
    - 7 push-ups with a 3s pause at the top, 3s lower, 3s pause in the bottom and 3s press
    - 30s of crab extensions with neutral hand placement
    Result: 2 rounds

    3.ATP workout

  • Weekly Update 14 Workout

  • Powerbuilding dag 7 Workout

    Rowing/running 5x3min rest1:1

  • Home gym Workout

    3 rounds
    10 stiff leg deadlift @ 90kg
    10 chest press
    10 quad curl/leg

    3 rounds
    10 db press
    10 db lat rise
    10 bicep curl

  • 4-12-2012 Workout

    20 Min. AMRAP

    20 Wall Balls (#15 one arm thrusters)
    200M Run/Row Alternating

  • 11/3/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    20 jax
    20 mclimbers
    20 heels to rear

    Metcon/*Rx(12)
    tabata 8rds :20 work/:10 rest
    abmat sit-ups/*ghdsu
    rope slams
    push ups
    or
    make up a missed wod from earlier in the week.

    3x2 bench/strict press(12)

    Finisher
    stretch and roll
    60 side bends

  • Tempo Back squat Strength

    7x1 (58-70%)
    * +2% every set.
    * 7s. Down + 3s. pause