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

  • "Barbara" Workout

    “Barbara”

    5 rounds, 3min rest between

    20 Pull-Up
    30 Push-Up
    40 Sit-Up
    50 Air Squat

    Target <4min round

    RPE 4-5

    Hit this with everything you got!

    OR

    Half “Barbara”

    5 rounds for time:

    10 pull-ups
    15 push-ups
    20 sit-ups
    25 squats
    Rest 2 minutes between rounds.

    RPE 4-5

  • 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.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

    1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
    2) 5-15 Strict Bar Dip
    3) 10m Lateral Lunge (Cossack Squat) or Dragon Squat
    4) 5-10 Rower Pike-Up
    5) 10-15 Prone Trap Raises
    6) 10-15 Parallette Passthrough
    6) Row/Assault/Ski 30-40kcal or run 400m

  • “Nancy” Workout

    “Nancy”

    5 rounds:

    Run 400m
    15 OHS (42,5/30kg)

    This is for time. Run fast and hit the OHS unbroken.

    RPE 4-5

    NOTE! 5min rest between next workout.

  • 4x8min AMRAP, 4min rest between (A+B+A+B) Workout

    4x8min AMRAP, 4min rest between (A+B+A+B)

    A:

    Row 40/30 cal
    4 rounds of Cindy

    B:

    Airbike 40/30 cal
    2 rounds of “DT”

    Overall RPE 3-4

    Keep a steady pace. Not all out.

    One round of Cindy is:
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    One round of “DT” is:
    12 Deadlift 70/50kg
    9 Hang Power Clean
    6 Jerk

  • 20min EMOM: Row or Airbike (5 rounds) Workout

    20min EMOM: Row or Airbike (5 rounds)

    1) 14/10cal RPE 3
    2) 16/12cal RPE 3-4
    3) 20/14cal RPE 4
    4) 8/6cal RPE 2

    Scale the cals if needed, go with the RPE chart to find right stimulus.

  • Squat Clean Strength

    Squat Clean

    Find heavy of the Day in 20min

    RPE 5

    Time starts when you load the bar.

    Then 6-9 singles every 60-90sec with 80-88%

  • Optional accessory Workout

    Optional Accessory

    3 rounds, rest as needed:

    10 V-Up
    10 Hollow Rock
    10sec Hollow Hold

    Hit all reps unbroken!

  • “All them wallballs” Workout

    “All them wallballs”

    Men:
    42-30-18
    Airbike (cal)
    Wallball
    RPE 3-4

    Rest 5min

    21-15-9
    Airbike (cal)
    Wallball
    RPE 4

    Rest 5min

    15-12-9
    Airbike (cal)
    Wallball
    RPE 4-5

    Women:
    30-20-10 Airbike (cal)
    42-30-18 Wallball
    RPE 3-4

    Rest 5min

    15-12-9 Airbike (cal)
    21-15-9 Wallball
    RPE 4

    Rest 5min

    9-7-5 Airbike (cal)
    15-12-9 Wallball
    RPE 4-5

    Scale if needed.

  • 14min AMRAP Workout

    CONDITIONING

    14min AMRAP:

    30/22 cal Row
    20 Single Arm DB STOH 22,5/15kg (alternate arms as wanted)
    10 Box over Jump

    RPE 3 to 4, not all out

    Target: steady pace

    Tailoring Options:

    STOH→ decrease loading

  • 4 rounds, 20sec ON, 40sec OFF Workout

    GYMNASTIC STRENGTH

    4 rounds, 20sec ON, 40sec OFF

    1) Ring Support
    2) Chest over Bar Hold
    3) Hollow Hold

    RPE 3-4, tailor the time and movements if needed.