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

  • Bursdag WOD - Patrick Workout

    For Time

    32 Bar Muscle-Ups

    Every 5 reps, complete:

    5 Power Snatch 50/35kg
    5 Lateral Burpees

  • Gymnastics + aerobic work Workout

    100 min

    1.Own skill
    A. HSW practice for 20 min

    2.Gymnastics
    A. EMOM30:
    1) 8 HSPU
    2) 20 hollow rock
    3) 20 walking lunges
    4) 10 GHD hip extension
    5) 5 high box jump 30"

    3.Aerobic work
    A. Row for 30 min, NB only
    2.32.1/500 m, 5915 m.
    125/135

  • Air Force WOD Workout

    For time:

    20 Thrusters
    20 Sumo-deadlift high pulls
    20 Push Jerks
    20 Overhead squats
    20 front squats

    Do 4 burpees every minute on the minute.

  • Chest & Back Deload Week Workout

    Pull-Ups (strict):
    - 10, 10, 8

    Decline Butterfly Curls:
    - 12kg x 10, 16kg x 10 x 2

    Lat Pull Down Machine (hands in close):
    - 46kg x 10 x 3 (play around with different grips each set)

    Incline Dumbell Bench Press (with twist) immediately followed by upright rows:
    - 24kg x 10 (each dumbell) + 35kg x 10 (upright row) x 3 rounds

    Cable Machine:
    Upright Butterfly Curl = 20kg x 10
    Upright Reverse Fly = 15kg x 10
    Kneeling Inverted Butterfly Curl = 20kg x 10
    Kneeling Inverted Butterfly Curl (3 sec pause at shoulder height) = 20kg x 8

  • 07.09.2018 Workout

    5 RFT
    *800/600m row
    *32 Kettlebell Swings 24/16
    *Hand-release Push-ups

  • Skips Workout

    100 skips unbroken
    2 burpees per miss

    Then
    21-15-9
    Sandbag lunges
    Situps

    Finisher;
    Kipping Swing practice pull up bar

  • 07-20-2011 Burpees, DU Workout

    10 min Skill Work “you pick your weakness”- OHS with PVC

    3 singles per DU

    For Time:

    50 Burpee

    10 Double Unders

    40 Burpee

    20 Double Unders

    30 Burpee

    30 Double Unders

    20 Burpee

    40 Double Unders

    10 Burpee

    50 Double Unders

    Not thrilled with my time, but I survived. Looks reasonable, runs tough.

  • Down Hill Biking Workout

    For fun

  • Tabata This Workout

    1 pood Sumo Deadlift High Pulls
    Rest 1 Minute
    Squats
    Rest 1 Minute
    Pullups
    Rest 1 Minute
    Pushups
    Rest 1 Minute
    Situps

    Perform a tabata for each exercise. The lowest rep count in an interval is the score for that movement.

    SDLHP- 11
    Squat- 14
    Pullup- 6
    Pushup- 7
    Situp- 10

  • Jacked gymnastics + strength Strength

    Morning: 80 min
    1.Strength
    Back squat 5x6 @ 80%
    3 Seated box jumps after each set - 30" box + 10 kg plate
    Rest as needed!

    2.Accessory
    A. 3 Sets of:
    8+8 Split squat - 30 35 35 kg
    8+8 One legged romanian deadlift w/ KB - 16 16 16 kg
    40s Hollow hold
    Rest 2min between sets

    Evening: 100 min
    1.JG PP 13.8.2018
    A. Ring muscle ups
    3 x 5 rocking arch
    3 x 5 ring swings
    5 x 1 hips to rings
    5 x 2 Russian dips
    5 x 1 kipping ring muscle-ups (or 3 fails) - 6 x 1 reps
    3 x 10 support swings

    B. Butterfly pull ups
    Own skill: butterfly pull up practice for 15 min
    3 rounds:
    - 60s max butterfly pull-ups
    - 2 minutes recovery pace assault bike
    Round 1: 5+4+3 = 12
    Round 2: 5+4+4 = 13
    Round 3: 5+3+3 = 11