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

  • “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.

  • 9min AMRAP Workout

    CONDITIONING

    9min AMRAP
    3-6-9-12... 
    Hang Power Snatch 40/30kg 
    OHS 
    30 DU after each couplet

    (Wodapalooza 2019 QE 1)

    RPE 3 to 4, go by feel

    First 3 HPS + 3 OHS + 30 DU, then 6 HPS + 6 OHS + 30 DU...9+9+30…

    Tailoring Options:

    Snatch and OHS→ Decrease the loading
    DU→ decrease the rep scheme or go with single unders

  • Optional accessory Workout

    Optional Accessory:
    GYMNASTIC CONDITIONING
    2-3 rounds, rest as needed

    10 V-Up + 10 Hollow Rock +
    10sec Hollow Hold

    RPE 3

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

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

    1) 1-2 Rope Climb (legless)
    2) Banded Core Hold (5sec, 3-positions)
    3) 20-30 Scapula Push-Up
    4) 10+10 Single Arm Ring Row
    5) 5+5 Banded Press in Split
    6) 1min in the bottom of your overhead squat (light load: empty barbell/broom stick)

  • Skill Day Workout

    Skillday

    Work on your weaknesses for 20-30min.

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

    1) Flow of your choice (check the gym library for different options)
    2) 3+3 Monkey Press
    3) 30-60sec Wall Sit (loaded)
    5) 5-10 Russian Push-Up
    6) 10 Plate Sit-Up (feet anchored)
    7) 12 Double KBS (eyelevel)

  • 25min EMOM (5 rounds) Workout

    CONDITIONING

    25min EMOM (5 rounds)

    1) 20m Sandbag Carry
    2) 20m Farmers Carry
    3) 10 Double KB Snatch (from floor)
    4) Run 200m
    5) rest

    RPE 3, go by feel with the loading

  • 4 rounds for time, rest 2min between rounds. Workout

    CONDITIONING

    4 rounds for time, rest 2min between rounds.

    Bike/Airbike/Ski or Row 3min
    20 KBS
    15 Box Jump
    10 Burpees

    RPE 3-4

    Target: same amount of cal on each round and each round within 5sec

  • Mave 3 Strength

    3x3 V2
    2x 7 V1