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

  • Upperbody strenght Strength

    3 rounds of: (15min)
    4+4 strict chin up cluster set* @RIR 2
    8 DDB strict press @RIR 2

    *rest 30s btw cluster sets.
    2min rest btw sets

    strict chin-up->banded strict chin-up/negative chin-up->seated chin up.

  • 080925 Maanantai B Workout

    DELOAD WEEK

    On the minute for 12min
    1. 20-30s rower hamstring curl
    2. 30-40s plank hold in rower
    3. 40-50s wall-sit hold
    4. 40-50s sit-up

  • Olympic Lifting Strength

    Power Snatch double (15 mins)
    - Touch and GO
    - 3 sec pause @ receiving position
    - 5 sets

  • Strength Strength

    Front rack Reverse Lunge (15 mins )
    5 sets of 3 reps/ side (alternating)
    - heavy sets with good form
    - work on balance and stability

  • WOD Workout

    AMRAP 11 min
    1 Squat Clean@80/50kg
    3 Front Squat
    3 bar Muscle Up/6 C2B/6 kipping pull up
    9 Box Jump
    Goal: 5+ Rounds

  • WOD Workout

    AMRAP 15:00

    5 Kipping Pull-ups
    7 Push-ups
    9 Wallballs 9/6kg
    goal: 7+ rounds

    Rx+: C2B , Kipping Handstand Push-ups

  • Olympic Lifting Strength

    Squat Clean
    3 x 2 @80%, every 60s.
    3 x 1 @85%, every 60s.

    Reset between the doubles.

  • Olympic Lifting Strength

    Hang Power Clean + Hang Squat Clean (15 mins )
    1 + 1.
    - build it up to daily max
    - Rest 60-90s between sets.

  • WOD Workout

    Death By
    1. min : 1 Cl & Jerk + 1 burpee
    2. min : 2 Cl & Jerk + 2 burpee
    3. min : 3 Cl & Jerk + 3 burpee
    4. min : 4 Cl & Jerk + 4 Burpee
    5. min : 5 Cl & Jerk + 5 Burpee
    6. min : 6 Cl & Jerk + 6 Burpee
    .
    .
    weight :
    @50/35kg
    @40/25kg
    Goal: get over 7-8 mins so choose weight smart

  • 1.8.2020 Workout

    40 Minutes For Quality

    40m Single ARM Overhead Walk DB/KB
    12 Aussie Pull Ups
    Run 800m
    30 Toes on Wall Sit Ups
    50 Air Squats