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

  • Torstai Wod Workout

    Partner workout

    5x KB Stair walk 5th floor (2x 16kg / 2x 20kg)
    50cal Echo Bike
    100x Box jump over
    200x DU
    1000m Rowing

  • Rowing and muscle-ups Workout

    3 rounds for time of:

  • Press Workout

    Strength/Skill:
    5x2 Strict Press

    WOD - 5 Rounds 12min Cap:
    - 12 STO (#115/#75)
    - 50 DUs (mod: 50 lateral bar jumps)
    - In time remaining max rep MU or CTB Pull Ups or Pull Ups)

    Post:
    2x 500M Row for time

    95# for STO, RX DUs all 5 rounds; + 21 C2B in time remaining.

  • 02.24.2014 Workout

    Monday:
    Strength / Skill:
    1 X 20 Back Squats (+5% if last week was completed)

    WOD - For Time 10-9-8-7-6-5-4-3-2-1:
    - Hang Cleans (#115/75)
    - T2B

    Stayed at same weight for back squat. Really backed off pushing weight to focus on form and depth, in lieu bad form and lack of depth just for the sake of adding weight. Full range of motion, firing out of the bottom big for me. When I asked my group if I was low enough, they said, "and then some …", so made me happy.

  • Gymnastics + strength + conditioning Strength

    140 min
    Warm up for 20 min
    - 20 bfly

    1.GS
    A. MU for 50 min
    - RS
    - TWB
    - HTR
    - 2 S + MU 6 x 1 + 3 x 2
    - Total of 12 MU

    2.Strength
    A. Bench press 5 RM

    3.Conditioning
    A.10 x 1 min on/ 1 min off: Row
    - Hard, but consistent.
    - 256 257 263 266 267 269 271 272 273 274
    - 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

    4.Accessory
    A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
    12 16 20 20 kg
    B) KB Lateral lunges 4x10 (Light weight, stay upright!)
    6 8 8 8 kg
    C) Ring body saw 4x8-12 (Stay hollow)
    8 8 8 8 kg

  • Next training camp is in April Workout

    Next training camp will be held 8-9.4.2017 in Netherlands. Price is $392 (including VAT) and you can join by paying the seminar. More info here: https://www.wodconnect.com/the-system/seminars/2641

  • VIDEO - ATP Skill: Banded KBS Workout

  • 02.25.2014 Workout

    Strength / Skill:
    - Work Up to a Heavy Jerk

    WOD - For Time:
    3 Rounds:
    - 5 Dead Lifts (225#/185#)
    - 5 Box Jumps (30"/24")
    - 100 DU's
    3 Rounds:
    -5 MU's (Mod: 5 Pull Ups + 5 Ring Dips)
    -5 Deficit HSPU (Mod: HSPU or Proper Level Mod)
    - 50 O/H Medicine Ball Walking Lunges (20#,14#)

    Did not RX. RX'd women's standard on first half, all DUs, 5 Pull Up + 5 Ring Dip mod and regular HSPU. 20# med ball for lunges.

  • Extra Credit 10-10-2021 Workout

    • Foam Roll Lats x 60s each (6-12 inches of motion)
    • Biphasic Lat Stretch x 60s each
    • Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Metcon Workout

    • For Time:
    Row 1000 m
    GHD Sit Ups 50 reps
    One-Arm DB Squat Snatch (22.5-30/15-17.5Kg) 25 reps