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

  • Row & Hell Workout

    30min amrap
    Row 40cal
    12 Db burpee box over 22.5kg
    50 Du

  • Strength Workout

    SuperSet!

    Single Arm DB Floor Press
    4 x 6-8 each. Rest 45s.

    Ring Rows
    4 x 8-10. Rest 45s.
    - Rx+: Feet Elevated
    - Controlled tempo and pause for a 1 count of each rep

  • Friday 28th May 2021 Workout

    Workout

    12min EMOM

    1: Strict HSPU (5-10)
    2: Arm over arm sled pull (heavy)
    3: Dip support hold/ Chin over bar hold (alternate holds each round)

    Be aware for Clare

  • OHS and Pullups Workout

    Ev2MOM OHS 5x5 @105,110,115,120,125#
    Strict Pull-ups 15x2 reps

    DB rows with twist
    Ring Rows ss BB rows

    3 rounds:
    15 Devils Press w/25s
    300m Run
    15 BBJ
    300m run
    15 Burpee Pullups
    Rest 3min
    Times: 7:46, 7:43, 6:57

  • GYMNASTICS STRICT 2 Strength

    DIPS
    5-4-4-3-3
    @ as heavy as form allows, but leave 1 reps in the tank

  • Snatch Strength

    Snatch 3-3-3-2-2-1-1-1
    +
    Back squat 3x10+amrap

  • 5/25/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 windmills
    10 knee grab

    WRK(24)
    WRK 5:00 REST 1:00 x4
    5 push ups-tempo two secs dwn, two secs up
    modify push ups as needed
    10 sit ups
    20 breakdancers
    10 reverse lunge + crossbody crunch
    5 bent over row/ring row/pull ups choose

    Finisher
    20 kneeling crunch
    1:00 butterfly stretch

  • “Press Pause” Workout

    For Time:

    3 Rounds of “Cindy”
    12 Clusters (135/95)
    3 Rounds of “Cindy”
    9 Clusters (135/95)
    3 Rounds of “Cindy”
    6 Clusters (135/95)

    Rest 2 Minutes

    1 Mile Run

    Kilos – (61/43)

  • Torstai 27.5. Strength

    Power snatch
    5x2 80-90%

  • 15.7.2021 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai
    - 30 min palauttava hölkkä sekä venyttelyt