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

  • Baby One More Rep Workout

    EMOM 28 min

    1) 40 Double unders
    2) 15 toes to bar
    3) 7 + 7 pistol squats
    4) rest

    Option 2

    EMOM 28 min

    1) single, single, double 50s.
    2) 10 1-leg toes to bar
    3) 7 + 7 pistol squats scale 1
    4) rest

    Option 3

    EMOM 28 min

    1) singles 50s.
    2) 10 heels over hips
    3) 7 + 7 pistol squats scale 2
    4) rest

    Goal & Intensity:
    - Rotate through movements, resting every fourth minute.
    - Aim for consistent reps and good movement quality.
    - Adjust reps or scaling as needed.
    - You should be able to continue 2-3 rounds after 28 min.
    Desired RPE/Effort: 6,5-7 (60-70% effort)

  • Gymnastics skills Workout

    EMOM15
    1. Rope climb
    2. Hand stand walk / Handstand hold / Shoulder taps
    3. Rest

    *Choose the reps yourself - focus is on improving skills not conditioning.

  • Back Squat 4x4 Strength

    STRENGTH
    Back Squat 4x4

    Tempo 3310 (3sec down, 3sec hold at the bottom)

    RPE 4 (2-4 reps in the tank)

  • Core Workout

    4 rounds for quality
    45s plank hold
    15 Hollow Rocks
    20 Plate twists

  • Back Squat 5x3, Tempo 2210 Strength

    Back Squat 5x3

    Tempo 2210 (2sec down, 2sec hold at the bottom)

    RPE 4 (2-4 reps in the tank)

  • Bench or floor press Strength

    4x10 bench or floor press
    Try to add 2-5kg from last week

  • G-Skills Workout

    15 min of Bar Mu technique and drills

    then

    EMOM 6
    3-5 Bar Mu

  • FBB 1. Workout

    3 Rounds:

    YGIG:
    A1) Split stance RDL 12+12 reps
    A2) Half kneeling landmine press 12+12 reps
    A3) 3 point DB row 12+12 reps

  • Bench press Strength

    5 x 5 bench press

    • leave 1-2 reps in the tank
    • rest 3 min btw sets

  • Back Squat Strength

    5 - 5 - 5 - 5 - 5

    1 rep reserve every set