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

  • Day 2 Olympic Weightlifting Strength

    Tall clean primer
    3 x 3 empty barbell

    Press in split
    4 x 5 @ 8RPE (focus on front foot being straight in this position)

    Hang power clean & front squat
    5 x 1 @ 80% of 1RM power clean

    Barbell front rack reverse lunge 3 x 10 (5 each leg) @ 9RE

    Accessories
    Banded pull ups 3 x 10 (use a band that you can do 10 reps unbroken)
    DB bent over row 3 x 8 (each arm) 8RPE
    DB bicep curl 3 x 10 (each arm) 8RPE

  • 1.1.2023 front squat Strength

    Front squat

    5-5-4-3

    Go every 2:00

  • Kettlebell Workout

    Amrap 12’
    10 alt swing
    10 goblet squat
    5-5 push press

    Rest 3’

    Amrap 12’
    5-5 snatch
    7-7 reverse lunge
    15 sit-up

    Afterparty
    Tabata

    OH Hip Hinge Hold
    Double KB Front Rack Hold @24/16

  • 3.1.2023 Push press & ttb/leg raise & DU/single unders Workout

    For time: (TimeCap 10)

    15 push press
    8 toes to bar / kipping leg raise
    15 DU's / 30 single unders

    10 push press
    8 toes to bar / leg raise
    15 DU's / 30 single unders

    5 push press
    10 toes to bar / leg raise
    15 DU's / 30 single unders

  • Mobility & CORE Workout

    shoulder & Th mobility

    3 rnds for quality
    5/5 band resisted book opener
    5/5 push up pos. one arm snow angel
    8/8 KB halo

    KB windmill 3x5/5

    3 rnds:
    8/8 mountain climber
    3/3 scorpion
    8/8 KB teapot

  • RestDay! Workout

    RestDay!

  • Weightlifting Workout

    EMOM 21
    1) 15 straight arm KBS 32/24kg
    2) 20m sled sprint, so light you can run
    3) 15 wall ball 12/9kg

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 slow Dragon flags
    10 T2B
    15 Ab-wheels
    20 AMSU
    Rest

  • 1 full month workout Workout

    1 day rest between every session is a good idea

    Week 1 (upper body)

    day 1
    10 push up

    25 air punch

    1min rest

    15 push up

    day 2
    15 burpees

    20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

    day 3
    15 push up

    1min rest

    15 chair push up

    1min rest

    10 inclined push up

    Week 2 (abs)

    day 1
    30 crunch

    30 sec rest

    10 reversed crunch

    day 2
    15 reversed crunch

    30sec rest

    20 leg up crunch

    day 3
    10 shoulder to knee (1 is both knee)

    15 reversed crunch

    1min rest

    20 crunch

    Week 3 (upper body 2)

    day 1
    15 chair push up

    30sec rest

    25 air punch

    day 2
    20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

    30 sec rest

    20 push up

    day 3
    15 inclined push up

    1min rest

    20 burpees

    Week 4 (full body)

    day 1
    20 squat punch

    1min rest

    50 burpees

    1min rest

    15 inclined push up

    day 2
    15 weight lift (choose a weigt that you feel is not to heavy but not to lite either)

    30sec rest

    20 punch crunch

    day 3
    20 squat

    30 sec rest

    20 weigt lunges

    1min rest

    10 push up

  • WkOut1 Workout

    4min jog
    1000m row 4:05min
    3*12 upperbody raise on GHD
    DL: 10*60kg 10*100kg 7*120kg 7*120kg
    3*10 push-ups
    4*20sec ab hold
    4*20sec superman
    3*60kg trapbar carry 80meters