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

  • Deadlifts/HSPU Workout

    Warmup:
    1000m row
    250 easy
    250 sprint
    repeat

    Strength:
    Deadlift - used 230 as max
    45%x5 - 110
    75%x5 - 175
    85%x5 - 195
    90%x3 - 210
    90%x3 - 215

    WOD:
    21-15-9
    Deadlift (65% of max = 150)
    HSPU (pike on box
    7:40

  • TURKEY DINNER PREP Workout


    WARM UP grab 1 med KB
    40s ON : 10s OFF
    KB Halos
    SA KB OH PRESS R
    SA KB OH PRESS L
    FARMERS MARCH R
    FARMERS MARCH L
    SL DL + ROW L
    SL DL + ROW R
    GOB SQ
    GOB SQ HOLD
    ALT TACTICAL LUNGES

    10 mins

    BOX UP, BRUH
    share with partner... 1 box
    1. Switch Lunges
    2. Alt Box Up Leaps
    3. Box overs

    8/, 10/, 12/
    You go, I go format
    5 mins CAP to complete all reps

    THEN ...
    20s ON : 20s OFF each exercise 4 X's (12 Sets of 20s ON:20s OFF - 4 X 3)
    You go I go format
    8mins

    CIRCUIT

    ROPES (2)
    TRX (4)
    LANDMINES (2)

    25s ON : 25s OFF
    You Go, I Go Format
    4 X's @ each station 2 X THRU

    20mins

  • Extra Credit 28-03-2021 Workout

    Resisted Nasal Breathing - 15 breaths.
    +
    - Global Foam Roll pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.

  • WOD 06052015 Workout

    "GOERGE 2.0"
    For time:
    - 34 Burpees.
    - 34 Box Jumps (24"/20").
    - 34 Pull ups.
    - 34 Deadlift (70/50 Kgs).
    - 34 Diamond push ups.
    - 34 OHS (20/10 kgs bumper).

  • STRENGTH&CONDITIONING Workout

    Saturday

  • 12.8.2019 Workout

    lepoja

  • STRENGTH&CONDITIONING Workout

    Friday

  • Tiistai WOD Workout

    Handstand walk practice (20min):
    Shoulder activation
    Shoulder blade push up
    Wall walk
    HS walk with partner

    2 rounds / spot
    60sec on 30sec off
    Bike / Row
    Wall ball
    Box jump
    Double under

  • Jacked gymnastics + strength Strength

    90 min

    1.Push / Pull Strength
    Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
    A1. Chin-up 8 x 8, unweighted
    A2. Strict Ring Dip 8 x 8, unweighted

    1. Alternate for 3 rounds: A1. Strict DB press 8*8 10*8 10*8 kg A2. Single arm DB row 10*12.5 10*15 10*15 kg A3. High pull with KB 12*10 12*12 12*12 kg A4. Straight arm DB raise 15*3 15*3 15*2 kg A5. Bicep curl w/ barbell @ bench 12*10.5 10*13 12*13 kg

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work
    4 x 15 min Ergs of your choice
    - Rest 2 min between-
    Run, row, run, bike
    129/151
    2.Mobility for 10 min

    PM: 130 min
    Warm up for 20 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 28 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 2 x 8
    - Swing + CTB 9 x 3+3

    C. Bfly pull up practice for 10 min
    - 45 reps

    D. 4 sets:
    15 s. ME Butterfly pull ups - 10 11 10 12
    25 0.s steady pace Bent over row with Barbell - 14 14 14 13
    -20 s. rest-
    15 s. ME Stationary dips - 6 5 6 5
    25 s. steady pace Push ups - 10 9 9 8
    -Rest 80 s.-

    2.Conditioning
    A. For calories:
    Reverse Tabata assault - 56 cal
    -Straigth into-
    Tabata assault - 57 cal
    Total of 113 cal
    Watts 1141/361, RPM 98/56

    3.Strength
    A. 5 sets:
    10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
    10+10 Pallof press in split position
    - Rest 90s between rounds-