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

  • Smykowski Workout

    For time:
    Run 6k
    60 Burpee pull-ups

  • Front squat Strength

    Every 2 min for 5 times
    3 front squats @82,5-85% of 1rm

  • Back Squat Strength

    Back Squat
    5-5-5-3-3 reps

  • Core & gymnastics Workout

    EMOM15
    T2b (unbroken set)
    10+10 one leg V ups
    30 sec of gymnastics swimming (breast stroke)
    Max L sit hold
    Rest

  • "Jackie" Workout

    “Jackie”

    Row 1000m
    50 Thruster (20/15kg)
    30 Pull-Up

    RPE 5, maximum effort

    Target: be smart with the rower, all reps unbroken or with minimal rest.

  • 60:60 Workout

    60:60 (Working 60 seconds on 60 off)
    27-21-15-9-6

    Row or bike
    bar facing burpee
    Power snatch 40/30kg

    Try to push hard on each working minute and get the work done in as few intervals as possible.

    Time cap 15 intervals (30 Minutes)

    Post the amount of intervals to comments

  • "Diane" Workout

    21-15-9
    Deadlift & HSPU

    RX: 102,5 / 70kg

  • 30 Min EMOM Workout

    Alternate through;
    1. 1-3 strict MU ( muscle up progression or strict pull and push)
    2. 15m handstand walk
    3. 15 reverse flys
    4. 50 second plank
    5. 10 Strict T2B

    Scale down reps or movement if needed, just go by feel.

  • Pull up Workout

    5 x E2MOM
    3-3-3-2-1 strict pull up

    • leave 2-3 reps in tank

  • Front squat Strength

    Every 1,5 min for 5 times
    1 front squat @80% of 1rm.
    (Perfect Singles, control tempo all the way down)