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

  • Deadlift Strength

    In 15min find a heavy set of two deadlift

  • Pair AMRAPS Workout

    AMRAP10
    10 Deadlifts @70/50
    10 bar over burpees

    *While one works the other holds the barbell in the top position of a deadlift. Everyone has their own barbell. If the one holding the barbell drops it the other working the amrap has to pause too. You may switch as as you like.

    Rest 3 minutes

    AMRAP10
    10 Wall balls
    10 DB snatch

    *While one works the other hangs at a pull up bar. If the hanger drops the other working the amrap has to pause too. You may switch as as you like.

    Rest 3 minutes

    AMRAP10
    10 Calories row
    10 Box jumps

    *While one works the other holds a D-ball. If the ball drops the other working the amrap has to pause too. You may switch as as you like.

  • Metcon Workout

    3 Rounds for time

    15/12 Cal row
    15 Thrusters 40/25 kg
    9 Pull-ups

    Timecap 7 min

  • "Cameron" Workout

    For time:

  • Snatch Strength

    3 @60%
    2 @70%
    2 @75%
    3 x 1 @80%

  • Rowing Workout

    Row 4 x 500m
    Work : Rest 1:1

    Row fast but row all intervals with the same speed.

  • 3x5 floor press Strength

    Find your 5RM

  • 12 mins of cleans and DUs Workout

    Every minute for 12 mins:

    Score is the amount DUs

  • Negative pull-up circuit Workout

    1-3 Rounds
    5-10 Broom stick band pulls
    10-20s. Bent arm chin hang
    1-5 Negative pull-up (3-5s. descending)

  • Push press Workout

    Push press 2x1.1.1.1.1 90%
    30secs rest, then set 2 40 and then set 3 45 secs