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

  • Hs walk/stamina Workout

    Complete:
    - 5 minutes general wrist warm-up with 4 position wrist rocks
    - 3 x 10 palm push-ups
    - 3 x 10 extensor push-ups

    3 rounds:
    - 10 kick to split leg handstand with a 3s hold
    - 20 wall assisted handstand shoulder shrugs

    Complete:
    - 50 alternating, slow and controlled handstand shoulder taps
    - 50 fast wall facing handstand shoulder taps

    2 rounds:
    - 60 hollow rocks
    - 60 arch rocks

  • Endurance Workout

    • 30 Min of:
    Assault Bike 1000 m @ 60% MHR
    Row 500 m @ 60% MHR
    Assault Bike 1000 m @ 70% MHR
    Row 500 m @ 70% MHR
    Assault Bike 1000 m @ 80% MHR
    Row 500 m @ 80% MHR

  • Dominant Workout

    Strength / Skill:
    - Work up to a heavy set of 5 Power Cleans

    WOD - 8 Minute AMRAP:
    - 8 Power Cleans (#135/95)
    - 30 DUs (DU Mod:15 sit ups)

    Optional Post For Time:
    12, 9, 6 reps
    - MUs
    - Box Jumps (30",24)

  • Saturday 5th Feb 2018 Workout

    WOD

    In Teams of 3:

    5 rounds for time:

    1000m row
    30 alternating dumbbell snatch 22.5/15kg
    30 Burpees

  • AccessoryWOD Workout

    Accumulate 3:00 in an overhead Yoke hold.
    You choose the weight.
    If you don't have a yoke substitute heavy kettlebells

    Rest as needed.

    Accumulate 3:00 in a clean grip axle bar top of the deadlift hold. Be conservative here, this get's very tough fast.

    *If you don't have an axle bar or fat grips do plate pinches with 35/25# bumper plates.

  • 2-22-17 Workout

    ** Warm Up**

    Strength

    5 x 5 Box Front Squat
    5 x 10 OH Walking Lunges
    5 x 15 Shoulder Fly
    5 x 20 Wall Ball Shot

    Metcon

    Amrap 10
    Plank Hold 20 sec
    Glute Bridge 20
    Box Jumps 20

  • 121224 Workout

    Three rounds:
    50 Squats
    7 Bar muscle-ups
    135 pound Hang power snatch, 10 reps

  • Strong for MU! Workout

    5 rounds otm

    min 1. 3-5 ring dips
    min 2. 5-7 strict chest to bar pull ups
    min 3. 7-10 kipping toes to bar

    Ring dip scaling options:
    Scale down:
    -eccentric (negative) ring dips or ring push ups.
    Scale up:
    - add weight.

    Chest to bar pull up scaling options:
    Scale down:
    -eccentric (negative) chest to bar
    Scale up:
    -add weight

    Toes to bar scaling options:
    Scale down:
    -Knee raises
    Scale up:
    -What about ankle weights?

    You can allways also scale the number of reps!

  • 25112015 Workout

    A
    250 Double Unders (Time Cap 5')

    Rest 2min

    B
    21 Overhead Lunges (35/25)
    21 Toes to Bar
    15 Overhead Lunges (35/25)
    15 Pull Ups
    9 Overhead Lunges (35/25)
    9 Muscle Ups / 18 Chest 2 Bar

  • Lördag 20/7 2019 Workout

    Partner WOD
    24min amrap
    200m partner run
    3 push press 52,5/35kg
    6 Strict Pull ups
    9 TTB
    12 RKB Swings 32/24kg
    15 cal Row
    Alternate exercises