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

  • Short Interval Workout

    Choose ONE of the following sports

    Swim Repeat :30s on, :30s off until form/pace deteriorates

    Bike Repeat :30s on, :30s off until form/pace deteriorates

    Run Repeat :30s on, :30s off until form/pace deteriorates

    Row Repeat :30s on, :30s off until form/pace deteriorates

  • say bye bye legs Workout

    10min EMOM

    3 Back Squats @80%-85% of 1RM
    Back Squat

  • 2-minute row for max calories Workout

    2-minute row for max calories.

  • Jacked gymnastics + weightlifting + conditioning Strength

    150 min

    1.JG PP 12.7.2018
    A. 3 rounds:
    - 60s alternating single arm passive hang (use the rings)
    - 45s floor planche lean with external rotation
    - 12 scap pull-ups
    - 12 scap push-ups
    - 10 headstand pike leg raises

    B. Own skill: HSW practice for 10 min

    C. Strict Strength, 3 rounds:
    - 3 weighted strict chin-ups - 18 18 19 kg
    - 3 weighted strict ring dips - 12 12 13 kg
    Rest as needed

    D. Strict Conditioning, 3 rounds:
    - 5 x 1 box assisted negative strict ring muscle-ups
    - 8 elevated parallette pike HSPU > DB's
    - 30s closed tuck front lever
    Done

    E. 2 rounds:
    - 10 wide grip strict pull-ups
    - 10 Bulgarian ring rows
    - 10 ring rows
    - 10 ring dips
    - 20s ring support hold
    - 10 push-ups
    Rest until recovered
    Done

    2.Weightlifting
    A. 20min to find todays heavy single in Clean and Jerk

    B. 3 sets of:
    2 Clean pulls @ 105% of max of 2)
    71 71 71 kg

    3.Conditioning
    A. 8 rounds of:
    15 KB Swings @ 24kg
    18 cal C2 Bike @ 85% effort
    Rest 1min between the first 4 rounds, 45s rest between the last 4 rounds
    Times: 1.50, 1.48, 1.47, 1.47, 1.46, 1.45, 1.47, 1.47
    164/176

    4.Accessory
    A. 3 Rounds of:
    10 DB Lateral raises - 10 lbs
    15 Banded Lat pushdown
    20 Reverse hypers - 10 kg

  • Conditioning 24-12-2021 Workout

    AMRAP 9:00
    9 Cal Row
    9 each Single Arm DB Push Press (50/35)
    27 Double Unders

    • Goal: Hard effort, Shoot for 5+ completed rounds.

  • Rowing accessory Workout

    2RFQ
    100m Just Arms
    250m Arms & Body
    500m Half Stroke
    750m Full Stroke

  • FUNCTIONAL 9.4.2022 Workout

    3 rounds:
    12 Romanian deadlift
    10+10 Bent row
    10+10 Bulgarian split squat
    12 Z-press
    -rest 1-2 min between rounds-

  • Skills & Metcon Strength

    Total 100min
    A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
    mobility
    B. Strength weighted chin-up 4x3-4
    C. Skillwor: KPU practice for 20min

    D. Metcon
    1. "Run, jump, squat"
    3 rounds for time:
    400m run
    15 box over jumps 20"
    10 front squat 60% 1RM = 37.5kg
    Result: 12.00, 179/191
    Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

    1. "07102014" 4 sets: in 2 min complete AMRAP of: 350m row, ME DU Rest 2 minutes between sets Your score is the least amount of DU's achieved Result: 35, 169/188 Rounds: 35, 38, 41, 37 171/185, 172/188, 174/188, 172/187 Soudut 1.24, 2.00/500m

    E. Post WO 1000m row, mobility 10min

  • 3-minute row for max calories Workout

    3-minute row for max calories

  • SRAA”squat,run,assaultbike,abmat” Workout

    4 rounds for quality

    10 x squat
    200m run
    15 cal assaultbike
    20 x abmat