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

  • COOL DOWN Workout

    2 rounds:
    5-10 Bar Hanging Hip Touches video
    10 Split Jump

    Thoracic Flow 2.0

  • Muscle & Power, AV2 Strength

    Banded deadlift 15-12-9 reps

  • "Farmers Only" Workout

    5 Rounds:
    10 Kettlebell Swings 32/24kg
    60m Single Arm Farmers Carry 32/24kg
    20/15 Calorie Row

  • Metcon 12.9.2019 Workout

    For time

  • Max press ups Strength

    Find your max set of press ups

  • Work Out Day 1 Devansh Workout

    Day 1
    Part A - 4 rounds
    Split squat holds - weighted - (30sec) each leg
    Single Leg Dead Lift - weighted - 10 each leg
    Bench Press - dumbelles - 15 reps
    Banded high knees - 30 sec
    Plank 30 sec

    Part B - 4 rounds
    Band monster walk - 15 each leg
    Sprinter hip thrust - 12 each leg
    Bent over rows - weighted - 12
    Kneelinig wood chops - 15 each side

    Part C - 2 rounds
    1 km sprint on treadmill as fast as possible

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • Prison Gym Workout

    21-18-15-12-9-6-3-1

    squat cleans 45
    DU (did 3xSU)
    deadlifts 85
    tire jumps

  • Johaan 3 Day Workout - Day 1 Workout

    Squats - 45 secs
    Push-ups - 45 secs
    Wall Sit - 45 secs
    Lunges -45 secs
    Jump Squats - 45 secs
    Burpees - 45 secs
    Shoulder Tap Plank - 45 secs
    Plank - 45 secs
    Squat Pulse - 45 secs

    Repeat this set twice

    15 seconds break after each exercise

    Make sure to drink water after each set

  • Run + Gymnastics + weightlifting + strength Strength

    AM: 60 min
    2 min run/1 min walk

    PM: 60 min
    Warm up 15 min
    1.GS
    A. HSW 10 min
    - 5 m.

    B. MU 50 min
    - Skill drills
    - MU 10 x 1

    C. Bfly + bfly CTB 20 min
    - Bfly - 25 reps
    - BCTB - box sets x 3
    - Kip swing + CTB 2 x 3
    - CTB singles 5 x 1

    D. EMOM8: kip HSPU x 4 reps

    2.WL
    A. Clean pull + Squat clean
    Build to challenging 1+2 for the day

    3.Strength
    A. 4 sets:
    10 KB Front rack step ups (Heavy!) - 4 x 12 kg
    8-12 Archer ring rows - 10 12 10 10 reps
    - Rest 90 s. between rounds-

  • Sofia's 3 Day Workout - Day 2 Workout

    Warm Up - 3 minutes:
    Hip rotation (30 seconds)
    Shoulder Stretch (30 seconds)
    Russian Twist (30 seconds)
    Leg circles (30 seconds)
    Downward Dog (30 seconds)
    Inchworm (30 seconds)
    1 minute rest

    Set 1 (x2):
    Bird Dog Extensions (45 seconds)

    15 seconds rest
    Plank (45 seconds)
    15 seconds rest
    Woodchops (45 seconds)
    15 seconds rest
    Modified Push-ups (45 seconds)
    15 seconds rest
    Rocking Plank (45 seconds)
    15 seconds rest
    Leg Raises (45 seconds)
    15 seconds rest
    Shoulder Taps (45 seconds)
    15 seconds rest
    Toe Touches (45 seconds)
    15 seconds rest
    END OF SET 1 - 1.5 minute rest

    Set 2 (x2):
    Push-Ups (45 seconds)
    15 seconds rest
    Double Crunch (45 seconds)
    15 seconds rest
    Leg Crunches (45 seconds)
    15 seconds rest
    Scissor Legs (45 seconds)
    15 seconds rest
    Cycling Abs (45 seconds)
    15 seconds rest
    Slow Mountain Climbers (45 seconds)
    15 seconds rest
    Reverse Crunch (45 seconds)
    15 seconds rest
    In and Out (45 seconds)
    15 seconds rest
    END OF SET 2 - 1.5 minute rest

    Cool-down (3 minutes):
    Ab Stretch (30 seconds)
    Quad Stretch (30 seconds)
    Cat/Cow Pose (30 seconds)
    Child’s Pose (30 seconds)
    Lying Back Twist (30 seconds)
    Side Bend Stretch (30 seconds)

    Note: Make sure to drink water halfway through each set.