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

  • 3 x EMOM 12 Workout

    EMOM 12
    10 Target Burpees
    20 Air Squats
    15 Push-Ups

    -- REST 3 min --

    EMOM 12 *
    Row for cals
    Ski for Cals
    Bike for Cals
    *) Done as 40s on/20s off

    -- REST 3 min --

    EMOM 12
    20 Reverse Lunges
    25 Sit Ups
    15 Box Jumps

  • Mid hang Snatch Workout

    Tuesday 27th February 2018

    HAPPY BIRTHDAY MATTEO!

    MID-HANG SNATCH

    Work up to a heavy Mid-Hang Snatch for the day.

    Post loads to comments.

    For Time:
    100 Alternating Leg Dumbbell Overhead Reverse Lunges 50/35
    200 Double-Unders
    100 Sit-Ups
    50 Russian Kettlebell Swings 32/24kg

    The Lunges are Single-Arm Overhead and should be split evenly between the left and right arm. Perform a set of 10 Alternating Reverse Lungs with the dumbbell held overhead in the left arm, then switch arms and perform a set of 10 with the dumbbell held overhead in the right arm. Repeat for 5 sets each arm to complete the 100 total reps. Scale load to be able to complete sets of 10 reps unbroken, or to the front rack as needed. Scaling for Dubs is 300 Singles or 50 attempts. The Kettlebell Swings should be heavy for you, but unbroken on the top end.

    Post time and Rx to comments.

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • Ninjat 14-16v WOD Workout

    5 kierrosta aikaa vastaan

    10 burpee pull up
    10 m käsilläkävely tai yritystä
    10+10 käsipainotempausta vuorokäsin (25/35 kg)

  • Alternative B.4 Workout

    2-4 rds:

    1-4 DIP ( 6-10s negative)
    1-4 Russian dip
    1-4 Strict dip

    Rest 90-120s btw rds

    • Accessory 3 from the archive

  • Accessory wod Workout

    5 sets:

    10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

    50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

    50ft (25 forwards + 25 backwards) side steps with a band around your knees

  • VIDEO - ATP Skill: Devils Press Workout

  • WOD Workout

    3 rounds for time of :
    20 CTB
    15 Burpees
    10 C&J @60/35 kg

    Timecap : 15mins

  • Amrap 7 Workout

    35 Double Unders
    11 Front Squat
    7 Burpee Box Jump

  • Accessory wod Workout

    For quality:
    10-9-8...1
    Calorie Assault bike (Arms only)
    Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
    Strict CTB pull-up. Use a band to scale if needed