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

  • Muscle & Power, AV2 Strength

    Deadlift 6 RM, then 5-4-3 reps @ same weight

  • Make it sweat Workout

    EMOM’30
    1. 15 cal row
    2. 5 DB Devils press 2x22,5kg
    3. 30-50 DU
    4. 5 DB Snatch 2x22,5kg
    5. Rest

  • Front Squat Strength

    Front Squat
    Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell front squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • Sometimes good sometimes bad Workout

    EMOM’16
    1. 10 HSPU
    2. 30-50 DU

  • Muscle & Power, Joker Workout

    For time: 2 rounds of “Rowing Badger”
    30 Squat Cleans (95/65 lb)
    30 Pull-Ups
    600m Row

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
    3 working sets
    Set 1 is 5 reps of 65% training max
    Set 2 is 3 reps of 75% training max
    Set 3 is max reps* of 85% training max**
    *max reps is the most amount of reps you can complete in one attempt at that weight
    **training max is 90% of your 1RM one rep max

    Log weight and max reps in comments

  • Conditioning Workout

    In team of 2
    10 Rounds for time /YGIG/
    time cap: 40 min
    1-5 rnd:
    500 m Row
    40 Air squat
    30 KB USA swing@24/16kg
    right into
    6-10 rnd:
    500 m Row
    40 ABmat sit up
    30 KB SDLHP@24/16kg

  • FUNCTIONAL 15.6.2022 Workout

    3 rounds:
    10+10 box step down/pistol squat
    10 bench dip
    10 goblet squat
    -rest as needed-

  • Conditioning Workout

    In team of 2
    10 Rounds for time /YGIG/
    time cap: 40 min
    1-5 rnd:
    500 m Row
    40 Air squat
    30 KB USA swing@24/16kg
    right into
    6-10 rnd:
    500 m Row
    40 ABmat sit up
    30 KB SDLHP@24/16kg