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 Workout

    3 rfq
    10 s pull up hold + neg.
    10 s chin up hold + neg.
    10 v-ups

  • Push jerk Strength

    Push jerk 2 reps
    3s pause in dip and catch

  • Row & squat Workout

    every 2 min x 3
    200 m row
    max reps front squat (50% of 1rm)

  • Warm up and partner WOD Workout

    Warm up with a partner (split reps)
    20/16 cal bike or row
    20 wallballs
    20 wallball slams
    20 ring rows
    10 passthroughs each (each person grab their own pvc pipe)
    20/16 cal bike or row

    5:00 to continue to warm up movements

    Partner WOD (1 person work, person rest)
    40:00 AMRAP
    20 cal bike or 25 cal row
    20 Snatches 75/55
    20 Wallballs 20/14
    20 pull-ups
    20 front rack BB lunges 75/55

    *Every 4:00 and starting with the workout both partners do 30 dubs/60 singles

    *split work however you like but all movements must be done in order.

    *both partners must be done with jumping before continuing on with the workout.

  • Strength Workout

    banded scapula activation w. lateral band 4x10/10

    side plank arm raises

    4x8/8 @easy, max. 5kg DB

    4rnds:
    10 hollow body rock
    5/5 one arm ring row (w. KB front rack if easy)
    10 prone T raises

  • 22.2.2024 Workout Warmup Workout

    Warm-up

    3-minute Echo bike + 3-minute Row
    +
    2 rounds
    5 Inchworms
    5/side Offset kang squats
    10 DB shoulder shrugs
    +
    2 rounds
    5/side Single leg DB snatch
    10 Tension swings
    10 DB Z-press
    +
    3 rounds @ increasing pace
    6 DB snatches, alt
    6 Chest-to-bar pull-ups
    3 Wall facing handstand push-ups
    6 DB walking lunges (alternate positions each round)
    1 Shuttle run
    1 Handstand walk
    60-seconds rest between rounds

  • Friday 8th June Workout

    Skill: Strict RMU
    Emom Eve/Odd
    20 secs false grip holds
    40 secs strict MU Transitions

    WOD:-"Nasty girls"
    3RFT
    50 Air squats
    7 RMU
    10 Hang power cleans@60/40

    Wod: be tactical with this Wod , especially with RMU, aim to increase pace each round , finish strong.

  • Conditioning Workout

    Partner wod
    AMRAP 10 mins
    10 Syncro plank up
    20 Syncro KB goblet squat @20/12kg
    30 Syncro Single arm Kb push press
    40 Syncro sit up with wallball@9/6kg

    3 mins rest

    AMRAP 10 mins
    10 Syncro burpee KB deadlift @20/12kg
    20 Syncro T2b
    30 Syncro KB Teapot total
    40 partner wall ball @9/6kg

    3 mins

    AMRAP 10 mins
    10 Syncro medball clean @9/6kg
    20 Syncro T2B
    30 Syncro push up plank clap (total reps)
    40 Syncro USA Kb swing@20/12kg

  • 19.2.2024 PK Strength

    Front Squat

    3 x 3 @ 95%

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    2-5 rope climb
    10-15 snowangel
    10-15 cyclist squat