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

  • WOD Workout

    IN TEAMS OF 2...
    AMRAP x 21 MINUTES
    30 Cal Row
    20 Burpees Over Rower @ Jump Over or Step Over
    10 Power Cleans @70/47kg or moderate
    Split work as needed
    RPE 7

  • Speed work Workout

    Speed work, 2 min rest between rounds
    A1) Bulgarian split squats 3x(4+4) heavy
    A2) skater jump+ high box jump 3 x 3 (2+1)
    A3) Plyo push ups 3x6
    A4) hang power snatch 3x4x60%

  • Snatch pull + accessory Workout

    12 Min Emom
    4 Rounds
    1. 5 Snatch Pull @85% Snatch max OR 8-9/10 rpe
    2. 5 Kb Snatch R + 5 Kb Overhead Squat + 5 Kb Snatch L + 5 Kb Overhead Squat L
    3. 10 Box Jumps

  • 3x12 Back squat Workout

    • @60% of 1RM BS
    • rest 2min

  • EMOM 12 Workout

    1: 2-3 Rope Climbs 4m
    2: 15 KBS (US) 24/16kg
    3: 15 WB 9/6kg
    4: Rest

  • Partner Conditioning 25-03-2023 Workout

    IN TEAMS OF 2...
    AMRAP x 21 MINUTES
    30 Cal Row
    20 Burpees Over Rower @ Jump Over or Step Over
    10 Power Cleans @70/50kg or moderate

  • FBB Sunday Workout

    Double Tabata
    8min. Do with pair: athlete1 starts ring row, athlete2 box dips. Switch every 20sec

    Ring Row
    Box Dips

    —————————————————————

    Barbell Complex
    3 sets. Perform 10 reps of each exercise. Rest 90 sec. b/t sets.
    bb ~ 40/30kg

    deadlifts
    bent rows
    hang cleans
    press
    back squat

    —————————————————————

    Core Circuit:
    3 x through, rest 60 sec

    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch (i.e. Right Hand to Left Foot, etc) x 15 each

    —————————————————————

    Bodyweight Complex:
    4 x through, rest 60 sec. b/t sets

    Mountain Climbers x 30
    Push-ups (Knee Push-Ups) x 20
    Groiners x 10
    Burpees x 5

  • Wod Workout

    4 Sets
    45 sec Max Calories Erg
    45 sec Max Bar Facing Burpees
    90 sec rest
    *All sets work @9/10 rpe

  • BABY ONE MORE TIME Workout

  • Teamwork Workout

    Partner WOD, Teams of 3 - 4

    6 min ON / 90 sec. rest between stations

    A.
    Teams of 3 or (4)
    30sec. (20sec.) Max cals BikeErg / 60 sec "off"
    - Do 7 (10) wallballs after your 30sec. (20sec.) on machine
    - Then rest until it's your turn again.
    - One of your team member is ALWAYS on the machine

    B.
    Amrap 6, Teams of 3 or 4
    5 Syncro Line Facing Burpess
    2-4-6-8... Syncro Ground to Overhead /w plate 20/15kg
    - Add 2 Syncro GTOH after every 5 SLFB (first round 2 GTOH, second round 4 GTOH etc.)

    C.
    Teams of 3 or (4)
    30sec. (20sec.) Max cals SkiErg / 60 sec "off"
    - Do 7 (10) Push-Ups and 7 (10) Sit-Ups after your 30sec. (20sec.) on machine
    - Then rest until it's your turn again.
    - One of your team member is ALWAYS on the machine

    D.
    Amrap 6, Teams of 3 or 4
    8 Syncro DB Snatch
    2-4-6-8... Syncro DB Squat
    - Add 2 Syncro DB squats after every 8 S DBS (first round 2 DB squats, second round 4 DB squats etc.)