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

  • Friday Warm up Workout

    Warm Up
    3 rounds
    1:00 rowing
    5+5 alt leg bodyweight "RDL" keep balance
    5 inch worm with push up
    5+5 upright row
    10 db power clean&jerk alt hand
    4 single arm devils press
    12 weighted russiant twists with dumbbell, controlled!
    then after 3 rounds some wrist / front rack mobility

  • Gymnastic Metcon Workout

    • 3 Round not for time of:
    Weighted Push Ups 10 reps unbroken
    (Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
    Assault Bike 1:00 @ 70-80% MHR
    Weighted Ring Rows 10 reps unbroken
    (Utilizza come zavorra una Vest oppure dei bumper sul petto)
    Assault Bike 1:00 @ 70-80% MHR

  • HSPU: Lätt Workout

    3x20-30 sec hand stand wall hold

    5x10-30 sec frog stand

  • Conditioning Workout

    AMRAP 32:00 in teams of 2:
    32 Goblet squat @24/16kg
    32 Alt. DB Snatches @22,5/15kg
    32 Burpee Jumping Pull-ups
    32 ( Strict Handstand) Push-Ups
    32 Calorie Bike/Row/Ski

    Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
    One person works. Split as needed.

  • * * Bs Workout

    Backsquats 5-5-3-3-1

  • AMRAP 12min. Workout

    30 Air Squats
    200 Meter Run
    10 Clean and Jerk (40/30kg)

  • Super kids WOD Workout

    5 rounds

    30 ropejumps
    10 m fr lunge

  • 4/1/20 Workout

    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    GRT(24)
    Run 4:00 walk 2:00 x4
    record distance

    Finisher
    100 flutter kicks
    1:00 min quad stretch per

  • Warm up Workout

    EMOM x6
    1.) Row/Bike
    2.) One Leg V sit up
    3.) Reverse lunge

    EMOM x4
    1.) Burpee
    2.) DB snatch

    • Mobility...

    • Work on: T2B

  • Home Workout Workout

    4 Rounds For Time:
    18 Ten meter Shuttle Runs
    15 Burpees over an Object
    12 Toe Raises (Holding weight/post)
    15 Air Squats