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

  • Devil of Ramadi V2 Workout

    4 Rounds For Time w/ Partner:

    8 Man Maker KB/DB / Plank
    20 Deadlift 80/55kg / Wall Sit
    24 One-Arm DB Thruster / Scissor Kick

    Cash Out:
    200 DU / Partner Row

  • Back squat Strength

    6x8 70%

    Stick with the percentages, all sets the same.
    You can use 90 or 95% of your best back squat as your max.

  • Front Squat Week 2 Strength

    Front Squat 5x5 3 sec pause at the bottom of each rep.
    70% same weight for all sets. You will notice this is -5% from last week. This is because of the tempo. Stay strick with it or even better get a buddy to count.

    Stick with the program and percentage!

  • Back squat Strength

    50% x 5
    60% x 3
    70 % x 2
    75% x 1
    80% AMRAP
    Post reps in comments on the last + set
    I would now suggest we use our actual 1RM

  • Back squats Week 5 Strength

    65% 4x8
    65% 8 +

    Again use the same max as previous (90%)

  • 2 RM Deadlift Strength

    2 RM Deadlift

    In 5 sets build to a heavy set of 2 reps with good technique (training max)
    Rest 2-3 minutes between sets.
    Lift in pairs!

  • 18.10.2023 Shoulder Press Strength

    Shoulder Press 1 RM

    TC 18

  • Grip Monster Workout

    EMOM 9

    12 Hang Sumo Hi-pull 40/30 kg
    10 T2B
    30 s Plate Farmers Hold

  • High Jump Workout

    10 min to find 1 RTM

    then

    4 x 3

    @70-80%

  • Pull-up Strength

    5 - 5 - 5 - 5 - 5
    1 rep reserve every set