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

  • 2x 10min EMOM Workout

    10min EMOM:
    1) 5-15 Pull-ups
    2) 10 KB/DB STOH
    rest 5min

    10min EMOM:
    1) 30-50DU
    2) 10-20 Parallette/ring push-ups

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) 10 Weighted Dead Bug (5+5)
    2) 30-60sec Active Hang
    3) 30-60sec Banded Lateral Walk
    4) 6+6 Double KB Front Rack Box Step-Up
    5) 5-10 Double KB C&J (from hang)
    6) 20-40 kcal Airbike/Row/Run/Ski

  • 28.6.2018 Strength

    Narrow grip bench press. After warm up working 20 minutes to complete heavy five repetition sets. btw sets approximately 10 diamond push ups.

  • 8 Rounds 30Sec ON 30sec OFF: Workout

    1) Shuttle Run
    2) DU
    3) DB Hang Power Clean + Jerk, alternate arms

  • Ring Pull ups Strength

    5x4 ring pull ups
    Or
    5x3 Strict Mu (scale reps down if needed)

  • 5 Rounds: Workout

    20 Sec On 40 Sec OFF
    1) Handstand Hold
    2) L-Sit Hang
    3) Hollow Hold
    4) Bottom of Push-up hold

  • Banded press 3x8 Strength

    Hang kettlebells on the bar with resist bands.

  • Takomotor for time Workout

    For time:
    Row/Ski, 2 km
    50 Wall Balls, 9/6kg
    Row/Ski, 1 km
    35 Wall Balls, 9/6kg
    Row/Ski, 500 m
    20 Wall Balls, 9/6kg

    TC:25 min

  • Back squat Strength

    BS: 5x6

  • Skills EMOM Workout

    12 min EMOM, skill of your choice:

    -kipping toes to bar
    -HSPU
    -muscle up (progressions ok)
    -kipping pull up / C2B
    -butterfly pull up

    *Odd mins 1-10 reps of a skill of your choice
    *Even min 7-12 thrusters (40/30kg)

    Prioritize the skill. Don't go too exhausted with the thrusters