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 MARKING - MAX WATT ROW Workout

    MAX WATTAGE in a 15s CAP

  • WOD 31.8 Workout

    WOD (S): “Pick your poison”
    1) Wall ball x 60
    2) HR push ups x 70
    3) KBS 24/16 x 80
    4) Burpees x 50
    5) T2B x 40
    6) Pull ups x 40
    7) Jumping lunges x 80
    8) thrusters 35/25 x 40
    9) DB/KB snatch x 40

    Pick 6 of 9 movements and complete as chipper style

  • Back rack lunge step Workout

    3x

    12 (6/6) Lunge step w/ barbell in back rack.
    - @40-45% of 1RM Back squat
    - Alternating step back
    - All sets with same weight
    - 90sec rest btw sets

  • Push-ups & Weighted sit-ups Workout

    3 RDS:
    20 Weighted sit-ups (DB on chest)
    Max reps push-ups
    Rest 2min

    No resting when doing push-ups. Keep going unbroken without pauses, until failure.

    Post total reps of push-ups.

  • GYMNASTICS 23.8.2017 Workout

    1a) L-sit 3x15s
    1b) support on rings 3x25s
    1c) kipping/ butterfly pull ups 3x6

  • Keskiviikko 16.8 Workout

    Amrap 14
    1 deadlift
    1 brp over bar
    2 deadlifts
    2 brp over bar
    3...
    4...
    Men use bodyweight
    Women use 75%

  • 1. Conditioning Workout

    7RFT:
    9 CJ (135/95#)
    15 T2B
    21 Calorie Row
    Rest 2:00 between rounds

  • GLUTES & BOULDERS Workout

    GLUTE & BOULDERS (8mins)
    BB REV LUNGES 15/, 14/, 13/ ...1/
    BB Push Press 15, 14, 13...1/
    Box Over Burpees 15, 14, 13....1 (total reps)
    increase your BB lbs as you decrease Reps
    Partners start staggered, P1 @ BB rev lunge & P2 @ burpees

  • Thursday - STRENGTH 1 - WK 4 Workout

    MVMT PREP
    LAX TFL & Glute Med
    Side lying T-spine Opener X4/
    SL Dynamic Tactical Frog
    Scorpion reach X 4/
    Beast Reach X 4
    Frog jumps X 8
    Scap PU X 10
    Push Up X 5
    10mins

    SKILL - SUMO
    BW or LIGHT KB Cossack SQ X 10/

    focus is to remain as Up right as possible, while maintaining trunk stability, shoulder stability and IAP X 10 reps
    4 mins

    STRENGTH 1
    BB SUMO SQ - 6, 8, 10, 10 SET 10 RM
    Sumo DEADSTOP ALT DBL KB row - 6/, 8/, 10/, 10/ SET 10 RM
    Paloff Press 4 X 8/

    3:30 X 4

    17 mins

    FIVE BY FIVE

    3 circuits.
    You will need : 1 HVY KB (swings, GOB SQ, DL) 2 LIGHT KB (dbl KB swing, SA snatch/clean/high pull)
    5 X 40s ON : 20s "OFF"
    OFF is either Halo with KB or Around The World with KB
    * don't drop that "ball!"

    Circuit 1 - STRENGTH (5mins)
    A) GOB SQ
    B) KB Rev Tactical Lunge
    C) KB OH press
    D) SL DL L
    E) SL DL R

    1 min off

    Circuit 2 - SKILL (5mins)
    A) SA swing R
    B) SA swing L
    C) SA snatch R (pregress to high pull)
    D) SA snatch L (pregress to high pull)
    E) ALT SA swing/snatch/clean

    1 min off

    Circuit 3 - Endurance (5mins)
    A) HVY Single KB Swing
    B) DBL KB swing
    c) HVY Single KB Swing
    D) DBL KB Swing
    E) HVY Single KB Swing

    19mins (1 min BUFFER)

  • Morning Intervals Workout

    4 Rounds, new every 4th minute
    15/10 Cal. Assault Bike + 200m Run

    Rest 2min

    4 Rounds, new every 4th minute
    30m Sled Push 80/60kg + 200m Run