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

  • 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

  • Shoulder Press Strength

    5 x 5 @ 70%

  • 10 min AMRAP Workout

    10 Burpees
    10 KB Swings 24/16kg
    10 Wall Ball

  • Barebell roll outs Workout

    3x15
    Scale if needed to maintain proper form!