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

  • Mobility & CORE Workout

    hip & spine mobility

    partner assisted pancake 3x30"

    half frog hip CARs 3x10/10

    4 rnds for quality
    5/5 clamshells
    5/5 alt. downward dog
    8/8 pigeon stretch w. rotation

  • Prison Gym Workout

    10 min
    5 pullups
    10 pushups
    15 squats

    30-20-10
    1pd kb swings
    situps

  • 5k row Workout

    5-4-3-2-1 pullups

    5k row
    23:48

  • 10.9.2024 Warmup ( Basic & Prep ) Workout

    3:00 BikeErg
    2:00 Row
    1:00 SkiErg
    +
    2 Rounds
    8 Tension swings (sponge/block between feet)
    8 V-ups
    8 Push-ups
    8 Goblet squats (slow tempo)
    +
    HSW drills (optional)
    2/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    4 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    0:20 Wall-facing flutters
    10 Handstand shoulder taps
    +
    Build to workout weight for sandbag movements
    * practise few sets of toes-to-rings, burpees and handstand walk between sets
    +
    Once through @ workout weight
    12/9 (cal) BikeErg
    9 Toes-to-rings
    3 SB cleans
    12/9 (cal) Row
    6 SB Squats
    3 Burpees over the rower
    12/9 (cal) SkiErg
    10m SB bearhug carry
    5m Handstand walk

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    4+4 turkish get up
    40+40m s.a farmer carry

  • AF #masu Workout

    AF WEEK 47, Day 1

    CORE:
    1-2 superset:

    1) 10+10 KB Lateral Flexion
    2) 10 Box Pike-Up

    Target: feel the burn!

  • Saturday Grind Workout

    4x6' AMRAP, 1' rest w. partner

    alternating between

    A: 90 DU
    30 cal row
    20 pull up
    10 syncro dbl DB thruster @20/12.5kg

    B: 20 box jump
    10 syncro push up
    20 syncro KB USA swing @24/16kg
    10/10 renegade row

  • AF #masu Workout

    AF WEEK 40 , Day 3

    ACCESSORY
    2-3 rounds, go by feel:

    1) 10+10 Ring Circles
    2) 15 Biceps Curl with the rings

    RPE 3-4

  • CLEAN & JERK Workout

    Clean & Jerk 2+2

    Build up to 70%, then

    4-5 x 2+2 x 70-80%

    rest 2min between sets

    OR

    20min clean & jerk technique training

  • Beach Muscles Workout

    Bunch of arm exercises with Doc Oh