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

  • "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)

  • For time: Workout

    6 - 5 - 4 - 3 - 2 - 1
    Hang power clean [ 65%]
    Bar over burpees

    Rest 2 minutes

    6 - 5 - 4 - 3 - 2 - 1
    Shoulder to OH (same weight as in the HPC)
    K2E

  • Shoulder Press Strength

    Every 2,5 minutes for 5 times
    5 shoulder press @70% of 1rm.

  • Front squat Strength

    Every 2,5 min for 5 times
    5 front squats @70% of 1rm.

  • Speed ladders Workout

    For 6-10 minutes.
    Agility/ speed training. This will be a good part for warm up also.