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

  • Squat Snatch Strength

    3 rounds
    4 reps @ 60-65%
    3 reps @ 70-75%
    2 reps @80-85%
    Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
    rest 2-3 min bwn rounds

  • G-WOD Workout

    YGIG 3 rounds
    20 sec holds

    Support Hold
    Dip Hold
    Handstand Hold
    Hollow Hold
    Pull-Up Hold

  • T2Bs and lunges Workout

    3 rounds for time:

  • 40min emom: Workout

    1) 5 power clean
    2) 5 pull-up+10push up+15 squat
    3) 10 box step up w/ kb/db for badasses
    4) 8 burpee
    5) Rest

  • Wednesday 15.4 Workout

    At The GYM version


    1.
    Deadlift

    1 x 20 reps with your stronger mixed grip
    1 x 10 reps with your weaker mixed grip
    1 x 10 reps with your weaker mixed grip

    *Add five kilos to last weeks sets.
    (Last week we started with 50%)
    Warm up again with sets of fives up to about a 70-75%.

    2.
    Conditioning
    For Max Reps on Each minute
    EMOM24
    1. Box over jump
    2. Ground to Overhead @42,45/30kg barbell
    3. Burpee
    4. Rest

    OR

    Anywhere version

    1.
    Strength
    3-4 rounds of
    5 Turkish Get Ups (Right arm)
    5 Turkish Get Ups (Left arm)
    10 Single leg deadlift into press (R)
    10 Single leg deadlift into press (L)
    10 Hollow chest flies

    *Rest as needed, for quality

    2.
    Conditioning

    For Max Reps on Each minute
    EMOM24
    1. Chair step ups
    2. Odd Object Ground To Over Head
    3. Burpee
    4. Rest

    Single leg deadlift into press

    Hollow chest flies

  • Shoulder Press Strength

    Shoulder press
    60%x3,
    67.5%x3,
    72.5%x2x8
    72.5% x8+

    Use 90% of max.

  • 500m row test Workout

    Row 500m as fast as possible.

  • 20:20 Workout

    20:20 20 seconds on; 20 seconds off) 36 x20:20
    Row
    Burpee over bar (use kb and sticks)
    Bike
    Push press 20/15kg

    Accumulating as many reps as possible in 24 Mins.
    5 in each movement and rotate.

    This will be sweaty, push hard and try to hit the same numbers round after round. Post total reps.

  • Core and shoulder work Workout

    3-4 Rounds for quality
    4/4 Turkish get up ( by feel)
    15 banded pull aparts (by feel)
    15 scapular push ups.
    15 second l-sit hold

    Time cut off 20 mins

  • Sore Core Workout

    A. 4min AMRAP
    8 x OHS
    8 x T2B

    1min Break

    B. 4min AMRAP
    6 x OHS
    12 x V-Up

    1min Break

    C. 4min AMRAP
    4 x OHS
    16 x Sit-Up