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

  • 9.9.2024 AMRAP with Partner Workout

    AMRAP 11 With Partner

    30 Dual DB Burpee Deadlift
    40 Floor Press
    50 Calories Bike

    Split reps as you like.

    DB´S 22,5/15kg

  • 030924 Tiistai Workout

    A) Ring muscle-up technique

    B) 8 rounds
    In 1min
    2 ring muscle-up
    AMRAP shuttle run (1x = 7+7m)
    Rest 1min

  • Conditioning 14-04-2023 Workout

    PERFORMANCE
    ON A 10:00 RUNNING CLOCK...
    50/40 Cal Bike/Row/Ski
    100 Back Rack Alt. Lunges @42.5/30kg
    Max Cal Bike/Row/Ski w/ Time Remaining...

    FITNESS
    ON A 10:00 RUNNING CLOCK...
    40/30 Cal Bike/Row/Ski
    80 Back Rack Alt. Lunges @20/15kg
    Max Cal Bike/Row/Ski w/ Time Remaining...

  • Strength 31-08-2022 Strength

    Close Grip Floor Press in Bridge
    8-6-4-8-6-4. Rest 2:00
    - Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

  • Conditioning 31-08-2022 Workout

    AMRAP 10:00
    250/200 Meter Row
    10 Kipping Pull-ups

    • Goal: Scale pull-up reps to allow 5+ rounds.
    • Scale options: less reps, 10 ring row + 10 kip only.
    • Rx+: Chest to Bar Pull-ups

  • Strength 06-10-2022 Workout

    Superset x 3 sets!

    Single Arm Dumbbell Z Press x 6-8 each
    Rest 60s
    Mixed Grip Pull-ups x 8-12.
    - Switch grip halfway through the set
    - Partner Assisted as needed
    - Add some reps on last week if possible
    Rest 90s

  • Ricky Bobby Workout

    EMOM x 20 MINUTES
    MIN 1 - 15 Burpees
    MIN 2 - 25 Anchored Sit-Ups
    MIN 3 - 15/12 Cal Row*
    MIN 4 - Rest

    *Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute,
    reduce cals back down to starting numbers in next round and rebuild. (Score is Highest Calories Achieved)

  • Strength 08-03-2023 Strength

    EMOM x 7 MINUTES
    5 'Library' Deadlifts

    • Library deadlifts means you control the negative very well so there is no loud noise on the floor each rep.
    • Start Moderate and build to Moderate-Heavy.
    • RPE 7

  • Conditioning 24-03-2023 Workout

    PERFORMANCE
    "FRAN"
    FOR TIME
    21-15-9
    Thrusters @42.5/30kg
    Pull-Ups

    FITNESS
    AMRAP x 7 MINUTES
    21-15-9
    Thrusters @20/15kg
    Jumping Pull-Ups
    *After finishing the set of 9s, restart at the beginning of the AMRAP with 21 reps

  • Strength 17-05-2023 Strength

    Push Press
    1x3 @ 70%
    1x3 @ 80%
    1x3+ @ 90%

    • Final set is an AMRAP @ RPE 8
    • Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    • Week 3 of 6