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

    AMRAP 20 mins with partner

    Partner A - Row for cal

    Partner B
    1 Rope Climb
    10 DB Thrusters@ 2x 22,5kg/15kg
    20 Sit-Ups
    Goal : 7+ rounds
    When Partner B finished then you switch!

    Score : Total meters and total rounds

  • Max reps strikt hspu Strength

    Max reps strikt hspu

  • Gymnastic Workout

    Handstand walk skill
    EMOM 16
    1. 20-30 sec weight sifts on handstand
    2. 20-30 sec steps to plate on handstand
    3. 20-30 sec handstand walk
    4. Rest

    FOR TIME
    22 - 16 - 8
    Pistol squats alt.
    V-ups with stick
    TC 8min

  • Strength Workout

    Superset x 3 rounds

    Split Stance Landmine Press x 8-10 each
    Rest 60s.
    Archer Ring Row x 6-8 each.
    Rest 60s.

  • Conditioning Workout

    For time:
    21-15-9
    - WB 9/6kg
    - Pull-ups
    Rest 1:30
    9-15-21
    - pull-ups
    - WB 9/6kg

    TC 12min

  • Extra Credit 15-03-2022 Workout

    Reverse Crunch: 3 x 10 3s in 3s out. Rest 60s.
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Push Press Strength

    4 sets of Push Press
    Set 1: 4 @65% 1RM
    Set 2: 4 @70%
    Set 3: 3 @75%
    Set 4: 3 @80%
    - Rest 2-3 mins between sets.

  • OPTIONAL Workout

    3rounds:

    5-10 push up
    10+10 Db/kb row
    10 banded pull apart

  • Push Jerk Strength

    5 sets of:
    4 Push Jerks
    Set 1: 65% 1RM
    Set 2: 70%
    Set 3: 75%
    Set 4: 75%
    Set 5: 80%
    - Rest 2 mins btw sets.

  • Hang Clean Strength

    6 sets of:
    2 Hang Cleans
    Set 1: 65% 1RM
    Set 2: 70%
    Set 3: 75%
    Set 4: 80%
    Set 5: 82%
    Set 6: 85%
    - Rest 2-3 mins btw sets.
    - Hang position is above the knees.
    - Done as singles, reset btw reps