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

  • Bench Press Workout

    For time:
    30 Bench Presses @80%

  • "Jumpstart" Workout

    3 rounds for time:
    40 DU
    20m Dual DB Walking Lunges
    10 Devils Presses

    M: 2x20kg / W: 2x15kg

  • CrossLifting Workout

    A,
    EMOM 10 mins
    2 Power clean + 1 Jerk
    - add weight each set
    - Jerk can be any style
    - Power clean NO TNG
    - start aroun 65-70% of 1 rm cl&jerk

    B,
    For time:
    30 Power clean @60/43kg
    30 Front Squat
    30 Push jerk
    15 power clean
    15 Front squat
    15 push jerk
    Timecap : 16 mins

  • WOD Workout

    EMOM x 12:00
    Min 1: 30s Hang Power Clean @43/30kg
    Min 2: 30s Row
    Min 3: 30s Front Rack Reverse Lunges
    Min 4: 30s Burpees
    - Goal: Consistent rep counts each round
    - Rx+: 52/35kg

    Extra:
    Double Leg Banded Hamstring Curl
    3 x 20-25. Rest 60s

  • Strength Workout

    A)
    For warm-up
    4 x 10/arm Staggered Stance KB Swings; rest :45
    - Build weight each set if possible

    B) DB Death March
    3 x 16 reps total: rest 1:30

  • WOD Workout

    For quality
    Buy in: 100 Double Unders
    then,
    3 Rounds:
    25 Hand Release Push-ups
    10 Pull-ups (strict, butterfly, kip, or partner assisted)
    then,
    Cash out: 10 total Turkish Get-Up

    Goal: Sustainable effort breaking sets as needed
    Rx+: 3-8 Ring Muscle-ups for Pull-ups

    Timecap: 15 mins

    Extra:
    Banded Facepull-apart: 3 x 20-25. Rest 60s

  • Bench Press Strength

    in 15 min find your 1 RTM

    mark 3 of the heaviest lifts.
    make sure there is ZERO "ego lifts"

  • The Finnisher Workout

    Emom10:
    A) amrap row
    B) amrap air squat

    Result: total reps + cals

    WOD: work 45s per minute
    EASY: work 30s per minute

  • Strength 20-11-2022 Workout

    Triset x 3 rounds

    Single Leg Landmine RDL x 8 each.
    Rest 60s
    Single Arm Upright Row x 8-10 each.
    Rest 60s
    Pallof Press x 10 each.
    Rest 60s

  • Intervals 20-11-2022 Workout

    Pick a machine: Bike, Row or Ski

    4 x 2:00 work, Rest 1:00
    +
    Bonus round: 2:00 with screen covered and try to match the same result as the first 4 reps!

    • Repeat from 6/11/2022. You can change machine or keep the same and aim for a slight improvement.

    Focus;
    - Maintain pace evenly across each of the first 4 intervals, use the screen to guide you
    - Rhythm with breathing
    - Feel the pace and effort to maintain that pace
    - Final rep go for the same feel and hit the same score!