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

  • Conditioning 23-03-2021 Workout

    For time;
    100 DB Walking Lunges total @50/35lbs
    * Every time you break complete 10 Burpees.

    • Goal: Complete big sets of at least 20 reps at a time.
    • Time cap = 10:00
    • Rx+: 27.5kg/45lbs + 1-5 Muscle-ups instead of Burpees

  • Metcon Day Workout

    10min EMOM:

    5 TTB
    5 Burpee
    10 Air Squat

    These are on the same minute. You should have 15sec to rest, if not, scale.

    RPE 3

    Rest 5min

    E3MOM for 5 rounds:

    4 Back Squat + 1-3 Strict MU

    RPE 4 (1-2 reps in the tank)

    Scale if needed. All reps unbroken. Strict MU→ Kipping MU-->MU Transition or Jumping MU

    Rest 5min

    10min EMOM:

    1 Rope Climb
    5 Box Jump

    RPE 3-4

    These are on the same minute. You should have 15sec to rest, if not scale. Legless if you can!

  • Strength 18-03-2021 Strength

    Split Jerk
    1RM in 8 sets. Rest 2:00

  • Partner workout Workout

    Metcon (reps)

    AMRAP in 20 minutes of:
    P1) 50 Double-unders

    P2)
    10m 1-arm OH lunge, R
    10 Wallball shots 20/14lb
    10m 1-arm OH lunge, L

    M: 22,5kg N: 15kg DB.
    *You go, I go.

  • Conditioning 04-03-2021 Workout

    EMOM 20:00

    Minute 1: 30 Double Unders
    Minute 2: 15 USA Kettlebell Swings @24/16kg
    Minute 3: 30 Double Unders
    Minute 4: 15 Barbell Rows @42.5/30kg

    Rx+: Min 3: 20s max Bar Muscle-ups, Bar @52.5/35kg

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    3 rounds for time

    30/22cal Airbike
    5+5 Single Arm KB Squat Clean@32/24kg (from floor) video
    5 Bar MU

    RPE 4

    Tailoring Options:
    Airbike→ Bike or Row
    KB SC→ decrease loading
    Bar MU→ Jumping Bar MU

  • WARM-UP Workout

    3 rounds
    30-50 DU
    10 Air Squat Cross Kicks
    10m Inchworm Walk

    5-10 reps of Thoracic Flow 2.0 video

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    1500m Row
    2min rest
    1000m Row
    1min rest
    500m Row
    30sec rest
    250m Row

    All sets with RPE 3 to 4, not all out!
    Row every distance with faster pace (start with moderate pacing)

  • Core Workout

    3 sets of
    45 sec Straight Leg Situps
    45 sec Alt. Heel Touch Situps
    45 sec Russian Twists
    45 sec Plank hold

    Rest 90 sec between sets

  • Conditioning 08-02-2021 Workout

    EMOM x 16:00
    Minute 1: 30s Calories Bike/Row/Ski/Shuttle Run
    Minute 2: 30s Double KB Cleans
    Minute 3: 30s Strict Toes to Bar
    Minute 4: 30s Double DB/KB Push Press

    – Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent