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

  • D-Ball Ground to Shoulder + Airbike Workout

    CONDITIONING
    For time:

    6-4-2 D-Ball Ground to Shoulder
    12-15-18 cal Airbike (men)
    9-12-15 cal Airbike (women)

    RPE 4

    Target: Use a heavy D-Ball. This is short and spicy. Don’t hold back with the airbike. Very heavy breathing.

    Tailoring Options:

    D-Ball→ Sandbag→ heavy hang power clean
    Airbike→ Row

  • "20 DAYS OF QUARANTINE" Workout

    FOR TIME:
    11 AIR SQUAT
    12 SIT-UPS
    13 ALTERNATING JUMPING LUNGES (per leg)
    14 STEP-UP (box, couch..)
    15 BURPEE
    16 ALTERNATING V-UPS
    17 PUSH-UP
    18 RUSSIAN TWIST
    19 DECK SQUATS (use weight if needed)
    20 WALLCLIMB

    WORKOUT FLOW:
    11
    11+12
    11+12+13
    11+12+13+14
    ……
    and LAST ROUND YOU DO:
    11+12+13+14+15+16+17+18+19+20

    NO TIME CAP!

  • 4 rounds for time Workout

    CONDITIONING

    4 rounds for time:

    750/600m Row
    12 TTB
    6 Double DB Box Step Over @22,5/15kg (Open style)
    3min rest

    RPE 3-4

    Target: unbroken sets.

  • WARM-UP Workout

    EMOM x9
    1) 10-15 cal Row
    2) 30-60 DU
    3) 8-12 Up&Down

    5+5+5 Wall Squat video and Thoracic Flow video

  • WARM-UP Workout

    EMOM x9

    1) 25-50 DU
    2) 5 Russian Push-Up video + 10 Mountain Climber
    3) 10 Ring Row + 10 Split Jump

    Thoracic Flow video and 5+5+5 Wall Squat video

  • Corework Workout

    3-4 set, rest as needed

    1) Banded Core Hold
    2) Core movement of your choice

  • 5 rounds, rest as needed Workout

    5 rounds, rest as needed:

    10 Barbell Row
    10 Arnold Press

    RPE 4

  • Optional accessory Workout

    Optional Accessory:

    WEIGHTLIFTING

    Every 30sec for 10min:

    One Power Snatch

    Go by feel, RPE 3-4, this is consistency work.

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

    GYMNASTIC STRENGTH

    5 rounds, 20sec ON, 40sec OFF

    1) Top of Ring Row (rings to chest)
    2) Ring Support
    3) GHD Supine Hold
    4) Wall-Sit (Loaded)

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

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    EMOM x10

    1) 10-15cal Airbike

    2) 5 C2B + 10 Push-Up + 15 Air Squat

    Overall RPE 3 to 4

    Target: 10-15sec rest on each minute. Tailor the rep scheme to fit your fitness level: 4-8-12 or 3-6-9…