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

  • Strength Strength

    1 RM Front squat (20 mins )
    Building up: 8-5-3-3-2-2-1-1…

  • Strength Strength

    6 sets:
    2 x Power Clean + 2 x Hang Squat Clean

    Build to a heavy set of 2 + 2 over the course of 6 sets.
    Rest 2mins btw sets

  • WOD Workout

    Jumping "Andy"

    For time

    100 DU
    25 Thrusters 50kg/35kg
    50 Box jump @ 60cm/50cm
    75 Deadlifts @ 50kg/35kg
    100 DU
    75 Deadlifts
    50 Box Jumps
    25 Thrusters
    100 DU
    Timecap: 40min

    Rx+ @60/40kg

    Scaling : 50 DU, 3’ DU practice , box step up

  • WOD Workout

    In a 5:00 Window x 4 Rounds:
    Row 250 Meters / 12 cal bike
    Remaining time: Max Rounds of:
    5 Kipping Pull-ups
    10 Renegade Rows22,5/15kg
    15 Box Jumps
    Rest 60s between rounds

    Extra Credit :
    Glute Bridge: 3 x 30. Rest 60s.

    – squeeze glutes at top for a 1 count. These should start to burn around 15th rep.

  • Strength Strength

    1a) HSPU: 5 x 6-8. Rest 45s.
    – Option: Strict w. a vest, Strict, Strict with 1-3 pads, push-up variation
    1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
    – Options: Wear a vest, No vest, Rope rows from lying position to standing.

  • Conditioning Workout

    AMRAP 17:
    150 DU
    20 USA Swing @24/16kg
    10 Toes to Bar
     Rx+: 5/3 Bar Muscle-ups after T2B each round

  • WOD Workout

    AMRAP 7 mins
    10m Double KB Front Rack Walking Lunge @24/16kg
    10 Box Jump
    goal: 3+ rounds

    3 mins rest between

    AMRAP 7 mins
    7 Power Snatch @42.5/30kg
    10 Wall balls @9/6kg

    Goal: 3+ rounds

  • HERO WOD Workout

    "Turbine 33 " Hero wod with a partner!
    You go, I go!

    For time:
    33 Pull-ups
    33 Clean and Press 43/30kg
    33 Push-ups
    33 Snatches 43/30kg
    33 Pull-ups
    33 Push Press @43/30kg
    33 Push-ups
    33 Overhead Squats 43/30kg

    Timecap: 33 mins

  • WOD Workout

    AMRAP 8 min
    2-4-6-8.... Double KB Deadlift
    15 m KB Farmers Carry after each set
    @24/16kg
    Rx+ @32/20kg

    Goal: Get close to the set of 16 or more

  • Strength Strength

    Tempo Front squat
    3-3-3-3
    - 5 sec down , normal up
    - add weight each set
    - 2 mins rest between sets
    - pratice breathing under tension
    - focus on good posture