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

  • 4-10-17 Workout

    Complex
    Bear Complex - 5 Rounds of 7 Reps

    (Emom 7 Bear Complex)

    4 Rounds of:
    5 x Back Squat
    10 x Sumo Goblet Squat
    15 x Jump Squat

    5 Rounds of:
    5 x T2B
    10 x K2C
    20 x Floor Leg Raise

    Metcon
    4 rounds for time of:
    15 box jumps
    Run 400 meters

  • Pull ups (weighted) Strength

    Weekly weighted routine

  • EASYWOD 21102019 Workout

    3 rounds with a partner, for time.

    Partner A does 12 DB snatches (35/20 lbs), Partner B stands in a farmer carry position with 1/2BW KBs, then change.

    Partner A: Row 150 m, Partner B stands in a front rack hold with 2 x KB, then change.

  • Day 19.2 Strength

    Barbell Row 5x5 tempo 3131

  • Day 15.4 Workout

    3x10 Lateral raises

  • Rintatankoon 4 RM Strength

    Weighted chest to bar pull up, 4 RM

    Use any grip you like.
    Stay strict!

  • Weightlifting Strength

    behing the neck split jerk

    build upto a heavy set of 3

  • Accessory wod Workout

    5 rounds for quality:
    30 second Sorenson hold

    100ft/arm Single Arm Kettlebell Front Rack carry (Heavy but 100ft UB)
    10 Strict Toes to bar or V-Ups
    100ft/arm Single Arm Kettlebell Farmers Carry (Heavy but 100ft UB)

  • IRON1 Workout

    EMOM20
    Odd: 10 back squats 100/70kg
    Even: 15 KBS (US) 32/24kg

  • Machine hunting. *Partner wod* Workout

    5 rounds:
    1A) 45sec AB 1B) 15 Jump pull up
    2A) 45sec Ski 2B) 20 Thruster
    3A) 45sec Row 3B) 10 BoB

    Partner wod (YGIG). Partner complete everything from 1A till 3B while you rest. You have always 2 minute time for each round (1A->1B) and all B) reps must be done before next round or your calories will be deleted from that round. Example, if you fail 3B then you wont get scores from 3A.

    Your result is total amount of calories in all machines