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

  • Accessory 16122015 Workout

    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

    Unbroken sets of toes to bar
    Must be unbroken, must be broken up into all 19 sets separately. Rest as needed to complete.

  • Firefighter Fun Workout

    1. 3 Rounds of:
      30sec/30sec
      KB Swings
      Goblet Squats
      Burpees

    2. Partner WOD

    3x40m Run/person
    50 HR Pushups
    50 V-ups
    40m Weighted Lunges (20m/pers)
    100 Lateral Jump over Partner whos in Plank
    40m Weighted Lunges (20m/pers)
    50 V-ups
    50 HR Pushups
    3x40m Run/person

    1. 3x10 Super Core

  • UFT101115 Strength

    bench press 5x5

  • practice Workout

    a) emom 10
    1 sn. grip dl
    1 sn. grip high pull
    up to 185 (last 3 rounds)

    b) mu work

  • WOD 151120 Workout

    #MetCon | EMOM death by ladder (2-4-…):
    odd minutes:

    • 1’ double unders/single unders

    even minutes:

    • burpees
    • flutter kicks

  • 28.8.2019 Workout

    For time:

    10 Ring MU
    500/450m Ski
    20 + 20 Db Snatch 30/25kg
    500/450m Ski
    10 Bar MU

  • 16.01.2016 - WOD Workout

    AMRAP 14'

    5 Thrusters
    7 Pull Ups Strict
    9 Sit up btf

  • Strength Cycle Week 5 Workout

    Squats: 45x5, 135x5, 185x3, 205x1, 225x1
    Work: 240x5x1
    Press: 45x5, 95x5, 130x3
    Work: 145x5x3
    Cleans: 95x3, 135x3, 155x1
    Work: 170x3x3

    Clean practice: 135x3. 135x1

    Squats felt good. Presses are getting heavy, but I have more room to go. Cleans need work. Feet still spreading too wide on the landing and I'm not getting low enough on the catch.

  • Open 18.5 + ATP Workout

    150 min

    1.WU & prep for Open 18.5 45 min

    2.Open 18.5

    3.ATP workout Strength & conditioning 26.3.2018

    A. For time:
    50 Pull-Up
    40 Box Over Jump
    30 GHD Sit-Up > abmat situps
    20 DB Squat 22,5/15kg > 25 lbs
    10 Devils Press > 25 lbs
    Time Cap: 11 min
    Time: 9.41
    Scale if needed.

    B. 21min EMOM:
    1. Assault 10-20 kcal > 10 cal
    2. 10-25 Wallball > 15 wall ball
    3. Rest
    This is not all out, but challenging!
    Try to hit WB unbroken.

    C. Corework of your choice; from JG 21.3.2018 - 3 rounds:
    - 45 sec. ext.rot. planche lean
    - 30 sec. hollow hold
    - 30 sec. arch hold
    - 15 side plank raises/side

  • Burpee Jackie Workout

    1000m Row
    50 Thrusters @ 20kg
    30 Burpees