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

  • AMRAP 9 Workout

    AMRAP 9
    30 Double Unders
    10 Thrusters 42,5/30kg
    3 Bar Muscle-Ups

  • For time Workout

    4 rds:
    20 Wallball
    20 DB snatch

    Rx:
    DB: 22.5/15kg
    WB: 20/14lbs

    Masters:
    DB: 20/12.5kg
    WB: 20/14lbs

    Scaled:
    DB: 15/10kg
    WB: 20/14lbs

    Time cap: 12min.

  • Back squat Strength

    4x6
    @76-79%
    Rest 2min.

  • 1. Back Squat Strength

    Back Squat Waves (Week #1)
    Set 1: 6 Reps 70 %
    Set 2: 4 Reps 76 %
    Set 3: 2 Reps 82 %
    3 Minutes Rest
    Set 4: 6 Reps 76 %
    Set 5: 4 Reps 82 % 
    Set 6: 2 Reps 88 %
    3 Minutes Rest
    Set 7: 6 Reps 82 %
    Set 8: 4 Reps 88 % 
    Set 9: 2 Reps 94 %

    % off 5 RM. No rest between sets 1-3, just add weight and go on. After set 3 there will be 3 min rest.

  • Ring Pull-Up Strength

    Ring Pull-Up
    4x4-6, Tempo 3010
    Rest 2min

  • 2. Conditioning Workout

    "Flinstones"
    2 Rounds:
    50 Wallballs (20/14)
    40/30 Calorie Erg Bike
    30 Toes to Bar
    20 Alternating Dumbbell Snatches (70/50)

    Kilos:
    Wallballs: 9/6
    Dumbbell: 30/22.5

  • Power snatch Strength

    5x3
    @70-85%
    Rest 2-3min.

  • AMRAP 6 Workout

    AMRAP 6
    15 Burpee
    20 Abmat Sit-up

  • WOD 18.12 Workout

    Metcon:
    AMRAP 10
    10 burpee
    15 T2B
    30 DU

  • "Holeyman" Workout

    30rds
    5 x WB
    3 x HSPU
    1 x Power Clean (225/155lb)