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

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 MB over shoulders
    10+10 DB side bends
    10 alternating DB snatches
    10+10 Side plank crunches
    Rest

  • Ildmar 6.12 - Independence Day Workout

    E6MOM x 12

    A) Row erg 1000m
    B) Run 800m (air runner)
    C) Ski erg 1000m

    4 rounds A+B+C

    72 minutes @threshold

  • Vini Kedvence Workout

    Amrap 15’
    150 single under
    15 FSQ @50/35 kg
    20 burpee box jump @60/50cm
    10 wall ball @9/6 kg

  • EMOM5 Workout

    -5-8 kipping leg raise/ t2b

  • 19.4.2024 Warmup Workout

    5 to 10-minute BikeErg @ very easy pace
    +
    Cardio
    The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
    3:00 Assault bike @ easy pace
    2:00 Row @ moderate pace
    2:00 Assault bike @ moderate pace
    * At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
    +
    Practise Wall balls and Lateral burpee box jump overs
    * To find a good form and rhythm for each, consider the following:
    Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
    Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
    +
    Run through
    15 Wall balls @ 20/14#, 10/9’
    10 Lateral burpee box jump-overs, 24/20”
    10 Wall balls @ 20/14#, 10/9’
    5 Lateral burpee box jump-overs, 24/20”
    Rest no longer than 3 to 5 minutes before you start the workout.

  • Kipping Workout

    Practice kipping for 10-15min.

  • BikeErg Interval Workout

    Warm up:
    1:30 easy
    :30 moderate
    1:00 easy
    :30 moderate/fast
    :30 easy
    :30 fast
    :30 rest
    :10 sprint

    Part 1:
    6 Sets
    3 Min at RPE6-7, 1 Min at RPE2-3
    *No rest between reps & sets.
    Total: 24 Min

    Part 2:
    3 Sets
    30 Sec at RPE8, 30 Sec at RPE2
    30 Sec at RPE8, 30 Sec at RPE2
    30 Sec at RPE8
    *Rest 60 Sec between sets.

  • EASY: Skills & monostructurals Workout

    E90s for 5 rounds:
    a) kipping skills / strict pull up variations (e.g. 3x2 reps w/ 20s rest between sets)
    b) machine (zone 2)
    c) HSPU skills (wall kick up, tripod HS (against a wall or free standing))
    d) 30-45s (weighted) plank, remaining time box step up OR rest

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds:
    1. Oblique hanging leg raises (right side)
    2. Oblique hanging leg raises (left side)
    3. Rest
    4. Russian twists
    5. Rest

  • Partner Metcon (NN) Workout

    4x 3min on/1min off

    YGIG for max distance
    1) Max KB front rack carry meters
    2) Max row meters
    3) Max KB farmers carry meters
    4) Max ski meters