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

  • Competition Workout

    B.
    Four sets of:
    20 Walking Lunges with 32/24 kg Kettlebells
    Rest 90 seconds

  • 15.2 Half Scaled Workout

    0:00 - 3:00
    2 Rounds:
    6 OHS @ 40kg
    6 Pull-Ups

    3:00 - 6:00
    2 Rounds:
    8 OHS @ 40kg
    8 Pull-Ups

    6:00 - 9:00
    2 Rounds:
    10 OHS @ 40kg
    10 Pull-Ups

    ........
    Increase 2 reps each round
    Always 3 minutes for the 2 rounds

  • Magno Workout

    5 rounds
    400 metres run
    30 wall ball shots

  • AF #masu Workout

    AF WEEK 9, Day 3 TEST WEEK

    CONDITIONING:
    “Rowing Intervals”

    E3MOM x4: 300m Row

    Target: RPE 3→5. Build up the intensity round by round, each round must be faster than the previous one.

    Last one all out.

  • NSCF 2015-05-21 Workout

    10 KB Swings
    1 Burpee
    10 KB Swings
    2 Burpees
    10 KB Swings
    3 Burpees
    etc… up to 10 Burpees

  • Isaks Strength Workout

    "Voima victor"

    2 Rounds of:
    50 Breda Pushups
    50 Vanliga Pushups
    20 Smala Pushups (alla med fötterna upp på bänk, och händerna på KB)
    3 gång Pushups (ca.25m sammanlagt)

    15 Handstand Pushups

    20 Chinups 5kg
    3 Rope Climbs legless 5kg
    50 Ring Rows

  • C&J HSW Workout

    Thursday 22nd March 2018

    CLEAN AND JERK | HANDSTAND WALKING

    3 TOUCH-AND-GO POWER CLEANS + 3 PUSH JERKS

    Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

  • Snatch + Hang snatch Strength

    Snatch + Hang snatch x 5

  • Fran Workout

    -Buy In-
    3 Rounds Of:
    8 Wall Ball
    100M Sprint
    8 Push Ups

    “Fran”
    21-15-9
    Thrusters 95/65
    Pull Ups

    -Cash Out-
    20 Strict Toes To Bar

    2:14 sec PR!!!! Screwed up and lost balance after 1st thruster, wasted some time there. Broke up thrusters when I probably didn't need to if just a little more mentally tough. Should be able to get below 4 minutes next time.

  • 20 min emom Strength

    ODD 3 tng power cleans
    EVEN 3 Front squats