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

  • Chipper Workout

    For time:
    50 Double Unders
    25 Handstand Pushups
    20 Toes-to-bar
    15 Goblet Squats 24/16kg
    10 Burpee-Box Jumps
    5 Muscle-Ups
    10 Burpee-Box Jumps
    15 Goblet Squats 24/16kg
    20 Toes-to-bar
    25 Handstand Pushups
    50 Double Unders

  • WOD 9.5 Workout

    “BIG GYMNASTICS CONDITIONING”

    Complete as 12 days of x-mas style: first 1, then 1+2, 1+2+3, etc until you reach 12.

    RX / SCALED:
    1 Rope climb / Rope descent
    2 Bar MU / :20s L – hang
    3 Strict pull up / Jumping pull up
    4 Kipping pull up / Jumping C2B
    5 HSPU / DB push up or ring push up
    6 V-UP
    7 Back extension
    8 Split jumps
    9 Jumping squats
    10 Burpees
    11 Push ups
    12 Strict T2B / Knee raise

  • April Strength #2 Strength

    4 sets
    Bulgarian Split Squat 6/-4/-4/-4/ (max reps)
    (Double kettlebell front rack, no benches. 2-3 plates on the floor)
    Flexed Arm hang (supinated) - Max Time
    Supermans x10
    3min
    15min

  • Power clean 6R Strength

    Power clean, heavy 6R
    As heavy as form allows.

    Barbell starts from the ground, catch in a small squat and extend all the way up.

    Post five heaviest succesfull attempts.

    Link to 5r, 3r and 1r max:
    https://www.wodconnect.com/workouts/w-power-clean-5r-3r-or-1r

  • May Strength 1 Week 3 Strength

    Same rep scheme as last week, goal is more weight for equal number of reps.

    Bulgarian Hip Hinge
    4x10 /

    Push up 4x10
    *If you cannot complete strict chest to floor push ups, set up incline with barbell on rack as needed. Lower the height of the barbell to increase difficulty.
    *If you can easily complete the rep range, add weight plate on your back to increase difficulty.

    TGU: Post hip hinge
    4x4 /

    4:00 sets
    20 minutes

    **Mark Push up weight/ elevation and KB weight in notes.

  • VOIMA/TEKNIIKKA Workout

    Snatch Accessory Work
    5×1 Snatch Pulls, Climbing

  • “American Pie” Workout

    4 Rounds:
    12 Wall Ball @ 6/10kg
    12 American Kettlebell Swing @ 24/ 32kg
    12 Box Jump Step Down @ 61/51cm
    12 Deadlift 85/60kg

  • Strength Four Strength

    Remember! Last set is MAX reps to your limits regardless of rep count!
    BB Strict Press 4x8-10 (one re-rack allowed if form stays perfect)
    !!!Fuelbine Stream: Heavier Strict Press to prep for weekend, then lighter to finish set reps!!!
    2x DB or KB Romanian Deadlfit 4x10
    Side and Straight Hollow Rocks 6/direction Left, Center, Right (hold weight plate if needed)

  • Strongditioning Workout

    3 sets of 1.5mins on 20sec off
    *all 3 sets at 1 station then rotate, 1 min rest between stations
    *Partner 1 starts on strength move, partner 2 starts on conditioning. Alternate back and forth until you have completed 3 sets of each.

    Station 1:
    Barbell Jump Squat x8
    Ski Erg max distance

    Station 2:
    Band Muscle Ups x8 (regress to dips + pull ups if needed)
    Curve max distance

    Station 3:
    TRX Pike x16
    Row max distance

    Record total distance completed between you and your partner ([row in metres] + [ski in metres] + [curve in milesx100]= total distance). If you are solo multiply your distance x2

    36min workout

    40mins

  • Back squat 5 x 5 @ 3010 Strength

    Back squat 5 x 5

    @ tempo 3010 = 3 sec down, 1 sec up.
    Be strict about the tempo, no cheating! Have your partner count the seconds.