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

  • Weightlifting Strength

    5 sets every 1,5 min
    2 hang power snatches + 2 snatch balances
    use about 30-50% of 1rm snatches

    rest 3-5 minutes and then

    Every 1,5 min for 10 times
    3 reps of squat snatches @55-75%

  • 18.3.2020 Home Workout Workout

    4 RDS. Rest 1:00 btw. section A & B

    a) single arm plank :30 + :30 (L&R)

    b) single leg plank :30 + :30 (L&R)

  • 20 Min EMOM Workout

    Alternate
    1. 10 strict T2B
    2. 15 floor press 22.5/15
    3. 40 Double unders
    4. 10 tricep extensions 22.5/15

  • Weighted Chin Up Strength

    1RM Weighted Pull or Chin up in 15 minutes
    you can start doing first two sets 2-3 reps and then few singles.
    Use whatever grip is better for you

  • 21-15-9 Workout

    21-15-9 reps of
    Burpee over bar
    Hang Power Cleans 70/50kg
    Pullups

  • 13.1.2021 Workout

    Mobility

    Legs / Squat

  • Gymnastic holds Workout

    Gymnastic holds
    5 x 20s On /40s Off

    1) chin over bar
    2) bottom of push up
    3) hollow hold
    4) superman hold

  • 23.12.2019 Workout

    "Wittman"

    Seven rounds for time of:

    24/16kg Kettlebell swing, 15 reps
    42,5/30kg Power clean, 15 reps
    15 Box jumps, 24"/20" box

    Last time year ago

    U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

  • Back Squat 1 & 1/4 Workout

    Set 1 – 75% – 3 Reps
    Set 2 – 75% -3 Reps
    Set 3 – 75% – 3 Reps
    Set 4 – 85% – 3 Reps
    Set 5 – 85% – 3 Reps

    Squat below parallel then above, back down and out.

  • 20 Min EMOM Workout

    20 Min EMOM

    1. 3-5 Bar MU + 24 DU
    2. 15/10 Cal Row or Bike (share bikes or alternate with the rower)

    You need to try and get the work done in 45 secs or less! Tight set up with equipment to minimise transitions.

    Bar MU scaling options;
    Less Reps
    Box jumping Bar MU
    C2B strict
    Pull up strict
    Kipping C2B
    K Pull up
    Ring Row