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

  • AMRAP6: Push-ups and strict T2B Workout

    As Many Repetitions As Possible in 6 minutes: Alternating between push-ups and strict T2B. Each time you have to brake, you switch movement.
    Score is total repetitions.

  • Back Squat Strength

    Back Squat
    4x5 @ 80% (all sets at the same weight)

  • FBB 9. Workout

    3 Rounds

    A1) Dual farmer carry step back lunge 12+12 reps

    A2) Turkish Sit-Up 6+6 reps

    A3) Chin-Up 8-12 reps

  • Handstand walk practise Workout

    Practise HS walk, scaling options:
    -wall facing shoulder taps
    -shoulder taps on pike position
    -around the world on pike position

  • Open 19.2 Workout

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 lb. / 85 lb
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 lb./ 115 lb

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 lb. / 145 lb

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 lb. / 175 lb

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 lb. / 205 lb

    (Stop at 20 minutes.)

  • 4 x 500 m row with 3 min rest Workout

    4 rounds for time of:

    • Row 500 meters
    • Rest 3 minutes

  • Thruster 3x3 Strength

    Thruster 3x3

  • Advent calendar 2018 - Day 2 Workout

    Ankle mobility
    5 minutes of quality time with the tight spots of your ankles.

    Video below shows you how:

  • Tabata time! Workout

    3 x alternating tabatas

    A)
    - row for cal
    - side plank

    rest 1min

    B)
    - static pallof press hold
    - jumping lunges

    rets 1min

    C)
    - mountain climbers
    - air squats

  • 21-15-9 Workout

    21-15-9 reps for time of:

    Bar-facing-burpees
    Overhead squats
    Chest-to-bar pull-ups

    40/30kg