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

  • Power snatch Strength

    Power snatch 2-2-2-2-2

    Touch & go

  • Walking Lunge Workout

    With a single KB Overhead 24/16kg

    4 x 5 lunges / side

  • Hill Sprints Workout

    12 x 30m

    ALL OUT!

    Coach will maybe give you some rest in between the sets...

  • Sprint work Workout

    5x 30m
    2 min rest between sets

    2x 200m
    4 min rest between sets

    Learn to rest and recover.

  • Chin Up max reps Workout

    Max effort on Chin Ups.
    Get as many reps as possible in 1 set.
    Scale with a band to get around 10 reps.

  • 23.10.2024 Back Squat Strength

    Back Squat

    2 x 10 @ 70% +
    2 x 8 @ 78% +
    2 x 5 @ 83% +

    Go Every 3:30

  • Box step up Strength

    Box Step Ups 3 x 12

    Use additional weight (Kettlebell, Dumbell, Barbell)

  • OHS Strength

    Deload OHS
    40% x 5
    50% x5
    60% x5

  • "Gauntlet" Workout

    CONDITIONING
    “Gauntlet” (30min AMRAP: Jackie+Karabell+Max reps of Cindy in the remaining time)

    1000m Row
    50 Thruster 20/15kg
    30 Pull-Up
    Then
    10 rounds: 3 Power Snatch + 15 Wallball
    Then remaining time max rep of 5 Pull-Up + 10 Push-Up + 15 Air Squat

    Target: 5+ rounds of Cindy. Tailor the loadings if needed to keep you moving.

    Use only one barbell.

    Loadings:
    Rxd: 50/35kg
    Masters: 40/30kg
    Advanced: 60/40kg

    This can be done with a partner as well, go “IGYG” and keep up a solid pace when working!

  • Accessory Workout

    3 Rounds for Quality

    8 Strict C2B
    12 Gorilla Row (KB)
    12 Banded lat pull down

    AHAFA