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

  • 4 rounds (superset style) Workout

    4 rounds (superset style):

    Barbell row (supinated grip) 8 reps
    Single leg DL with KB/DB 8 reps/side
    30 sec hollow hold
    Rest 1 min

  • 9.3.2018 Workout

    3 RFT with partner:

    20 m walking lunge with plate 20/15kg
    10 burpees over plate
    15/12 cal. row

    IGOYOUGO

  • Elizabeth Workout

    21-15-9 for time:
    Squat Cleans (60/42.5)
    Ring Dips

  • Strength 05-02-2018 Strength

    1) Power Clean: 1RM.
    - Rest 2:00
    - Take 8-10 sets and build to a new 1RM.
    - Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Or Hang Power Clean practice.

  • AMRAP's Workout

    AMRAP 3:
    15/12 Calorie Bike/Row/Ski (cash in)
    12 Power Snatches (40/30)
    12 Burpee over bar

    Rest 3:00

    AMRAP 3:
    15/12 Calorie Bike/Row/Ski (cash in)
    8 Power Snatches (50/35)
    8 Burpee over bar

    Rest 3:00

    AMRAP 3:
    15/12 Calorie Bike/Row/Ski (cash in)
    4 Power snatch (60/40)
    4 Burpee over bar

  • Skill Day Workout

    Skillday

    Work your Gymnastic weakness for 20min.

    You can work only for one movement or take couple. Concentrate on the movement, not volume.

    Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

    3-5 rounds for quality

    1) Bridge Hold 5-30sec
    2) Hip Flow
    3) 1-3 Skin the Cat
    4) 10+10 Scapula Camshafts
    5) 5-10 Strict TTB

  • Power clean 3RM Strength

    Find your Power clean 3RM of the day in 15min.

    Touch and go if possible.

  • Team Calories! Workout

    1

    Curve
    Jumping Pull Up x15

    2

    Ski
    TRX Bicep Curl x15

    3

    Row
    Pushup x15

    In partners, P1 goes while P2 rests
    4x 40sec on:1min 20sec off per person per station
    *trainers set clock for 40sec on :20sec off. (20 sec off is transition time)
    40sec is your time on the curve/ski/rower. Once the 40 sec is up you have 1min20sec to complete the jumping pullups/bicep curls/pushups and rest before you start your next set. Do all 4 sets on one station before you rotate. 1-2 min rest between stations

    Partners record total calories combined on all three pieces of equipment. If you don't finish the pullups, curls or pushups in your rest period, the calories on your following set don't count to your total

    28min circuit

    33mins

  • 4 rounds for time Workout

    10 SDHP @ 42,5/30kg
    5 T2B
    10 Front Squat @ 42,5/30kg
    5 T2B

    Time Cap 8min

  • Back Squat: 3-6-10-3-3 Reps Strength

    Record weight and details.