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

  • Monday strength Strength

    Deadlift 4 x 12

    Rest 2min between sets

  • EMOM 15 Workout

    5 rounds
    min 1 - Roll to candle stick x 3-5 reps
    min 2 - KB/DB TGU x 1+1 or 2+2 reps (depends on skill /weight level)
    min 3 - Burpees x 6-10 reps

  • Stamina Workout

    With Partner alternating times
    Front rack carrying with 2 kettlebells x 40m
    Farmers walking with 2 kettlelebells x 80m
    Double KB OH / Plate OH lunge walking x 10m
    DO 3-4 SETS OF EACH MOVEMENT.

  • WOD 23.4 Workout

    EMOM 20:
    1: 6-10 kipping pull up
    2: 12-15 heavy russian swing
    3: 6-10 kipping HSPU
    4: 30-50 DU

  • 5 rounds for time Workout

    12/9 cal: Row / Air bike
    10-8-6-4-2: Power clean

    Rx:
    50/35
    60/40
    70/45
    80/50
    90/55

    (Time cap: 10min)

  • Conditioning 16-04-2019 Workout

    For time:
    40 USA Swing @24/16kg
    4 Rope Climbs
    30 USA Swing
    3 Rope Climbs
    20 USA Swing
    2 Rope Climbs
    10 USA Swing
    1 Rope Climb

  • Strength 19-04-2019 Strength

    Shoulder Press: 5-4-3-2-1-1-1-1. Rest 2:00

    • Build to a 1RM.
    • Option: Perform 6-8 x 4, working on technique and adding weight if form permits.

  • Deadlift Strength

    3x10 (65%)
    Rest 2min...

  • 2x10min EMOM, with 5min rest Workout

    CONDITIONING

    10min EMOM:

    2 Thruster @60/40kg + 4 (2+2) Double DB Box Step-Up @22,5/15kg

    Overall RPE 4

    These are on the same minute.

    Target: You can have the DB anyway you want (farmers carry, overhead, crossloaded, front rack…) Bar from the ground. You should have around 30sec to rest on each minute. Tailor the loadings to fit your fitness level.

    5min rest

    10min EMOM:

    2 Devils Press@ 22,5/15kg + 5-10 TTB

    Overall RPE 4

    These are on the same minute as well.

    You should have around 30sec to rest on each minute

  • Conditioning 12-04-2019 Workout

    Not for time:

    21-15-9
    DB Hang Power Cleans @50/35s
    Push-ups on Dumbbells

    Then,

    21-15-9
    DB Floor Press @50/35s and Neutral Grip
    *50 Banded pull-aparts after each set (pronated grip)

    22:00 Time Cap on this work