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

  • DU PRACTICE (ADVANCED) Workout

    A) WU EMOM 12
    1: 5-10m Stretch walk
    2: 10/10 Calf raise
    10-20 High Single Under
    10-20 Crossover single under

    B) 10-15MIN DU PRACTICE

  • Muscle & Power, CORE Workout

    Obliques: EMOM for 3 rounds
    1) AMRAP 5+5 Pallof presses
    2) Side to side MB slams
    3) Rest
    4) Landmine twists
    5) Weighted plank hold
    6) Rest

  • BOOTCAMP (ADVANCED) Workout

    1) Warm up EMOM 12

    1) 10-15 Straight arm lat pull down
    2) 5-10 Hollow/Arch rolls
    3) 10 Kip swing

    2) Pull Up Practice

    A) Technique + Scaling options

    B) EMOM 10:

    1) 1 Big set of kipping pull up
    2) 20-30 DU/SU

    3) Functional bodybuilding

    3-4 Rounds for quality:

    • ”X” Banded strict pull up
    • 20-30 Banded tricep ext.
    • 10-15 Lu Raise

    rest 2min between rounds

  • Conditioning Workout

    Partner Workout
    AMRAP 20 mins (Split reps evenly )
    20 cal row
    20 USA swing @24/16kg
    20 partner wall ball sit up@9/6kg
    20 ring push up
    20/20 - 40/40 - 60/60 … Double under

    Rest 3 mins

    AMRAP 10 mins ( Relay)
    10 goblet squat
    10 kipping Pull up
    10 up down to target

    Partner A Completes a full round Then swich!

  • 15.6.2023 Light Cardio Workout

    30-60 Minute Bike
    60-90 Minute Walk
    20-30 Minute Swim
    30-40 Minute Jog

  • 30.07.2025 (AM or PM) Workout

    Power Clean

    A) 3 Sets (Above knee from blocks)

    B) 3 Sets (Below Knee from blocks)

    • 1 PC @80-85% E2MOM

    C) 3-5 Sets (From floor)

    • 1 PC @85+% E2MOM

    Clean Pull

    • 4x1 @110-120% *rest 2-3min

    Front Squat

    • 4x5 Tempo FS @3s Down, 1s pause in bottom

    Metcon

    4 Sets Each For Time:

    -rest 2min between sets-

    Accessories

    A) 4 Rounds For Quality:

    • 10/10 1-Leg DL (2x DB)
    • 45-60s Spanish Squat Hold

    B) 3-4 Rounds For Quality:

    • 10 Strict T2B
    • 10/10 1-arm Banded straight arm lat pull down

  • Gymnastics Workout

    Toes to rings
    Skill & strength work

  • 14.6.2023 "Holleyman" Wodilla Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots, 9/6kg
    3 Handstand push-ups
    100/70kg Power clean, 1 rep
    TC 35

  • 5.12.2024 Bike Warmup Workout

    BikeErg warm-up
    5:00 @ 50-60%FTP20 (easy)
    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    2 Rounds
    0:30 @ 100+% FTP20 (moderate hard)
    1:30 @ 70% FTP20 (moderate easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • Deadlifts + Gorilla Row (NN) Strength

    Deadlift
    10-8-6-4-2
    Gorilla Row
    12-12-12-12-12