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

  • May Strength 2 Week 5 Strength

    Same rep scheme as week 1 , goal is more weight for equal number of reps.

    BB Front Squat 4x12
    Three grip Bent DB Row 4x4/
    Scap push ups from forearms 4x5 pause for 3 in both retracted and protracted positions.

    3:45 minute sets
    22 minutes

  • 40 min kestävyysintervallia Workout

    On a running clock:
    min 1-2 3 x 20 sec burpee, 20 sec off
    min 3 rest
    min 4-5 3 x 20 sec DU, 20 sec off
    min 6 rest
    min 7-8 4 x 15 sec burpee, 15 sec off
    min 9 rest
    min 10-11 4 x 15 sec DU, 15 sec off
    min 12-13 lepo
    min 14-19 3 x 20 sec bar over jump, 20 sec off, 20 sec cal row, 20 sec off, 20 sec thruster (42,5/30 kg), 20 sec off
    min 20-21 rest
    min 22-23 3 x 20 sec burpee, 20 sec off
    min 24 rest
    min 25-26 3 x 20 sec DU, 20 sec off
    min 27 rest
    min 28-29 4 x 15 sec burpee, 15 sec rest
    min 30 rest
    min 31-32 4 x 15 sec DU, 15 sec rest
    min 33-34 rest
    min 35-40 3 x 20 sec box jump, 20 sec off, 20 sec cal row, 20 sec off, 20 sec HSPU, 20 sec off
    Result: Reps (1 cal = 1 rep)

  • PartnerWOD, 30min AMRAP: Workout

    "I Go, You Go":
    100 Wallball + Front Rack Hold (heavy, badasses take bar from the ground),
    100 Burpee + Top of Deadlift,
    100 Sit-Up + Top of Ring Dip (ring support)

  • 10min AMRAP Workout

    1 Hang Power Snatch (40/30kg), 1 TTB,
    2 HPS, 2 TTB,
    3+3...

  • The Super 3! Workout

    In Teams of 3 complete the following;

    0-10 mins each Athlete finds 1RM C&J ( score is total KG, use 1 bar)
    Then perform for time;
    2km Team Run ( run as a team, leave no Basementee behind)
    150 Wall Balls (Karen standards!)
    150 Burpee box jump over 50cm
    2km Team Run

    40 Min Time CAP

    Workout notes; 150 wall balls and 150 burpee box jumps will be performed at the same time, so 2 athletes working and 1 resting. Switch as needed and use the male/ female standard on wall ball.

  • Burpee pull-ups and double unders Workout

    5x3min AMRAP, 1min rest:
    10 Burpee Pull-Up,
    25 DU

  • 6 rounds: 4 x Clean and Jerk Strength

  • Bench press Strength

    9x3min
    5 bench press
    5 strict pull up

  • Around the Box Workout

    3 rounds:
    Run around the Box,
    4 Thruster (60/40kg),
    8 Back Squat

  • 16 x OTM:Push-up, Front Squat, V-Up, Hops Workout

    16 x On The Minute:
    1st Minute: 4-25 x Push-up
    2nd Minute: 4-8 x Front Squat @ 60-70%
    3rd Minute: 4-16 x V-Up
    4th Minute: 10m x Single Leg Jump (10m each leg)
    Repeat for 4 rounds (16mins).

    Record any important details such as scaling, weights, reps and issues.