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

  • SANDSTORM Workout

    5 Rounds of:
    Run 400 meters
    5 Single Arm Thruster - Right
    5 Single Arm Thruster - Left
    10 Pull-ups

  • Takomo Recovery #22 Workout

    25min row with friend
    Partner A rowing, while partner B does;
    2 rounds
    12 air squat with band
    12 reverse lunge with bend
    2 x Isot aidat
    30 / 30 sec Side plank
    After rounds completed swap

    25 min ski with friend
    Partner A skiing while partner B does;
    12 lat push down w/stick
    12 single arm swing (6/6) light
    12 lateral plate raise light
    12 Bird dog *5sec pause top
    30 sec plank w/Shoulder taps

  • Morning Intervals Workout

    5x
    New Interval every 6th minute

    15/10Cal. Assault Bike
    15 KB Swings 24/16kg
    15/10Cal. SkiErg
    15 Double KB Deadlifts 2x32/24kg

  • Conditioning 24-02-2019 Workout

    AMRAP 15:00
    200 meter Run / ½ Stairs / 250m Row/Ski
    15 Power Snatch @ 42.5/30kg
    2 Rope Climbs

  • 23.2.2019 Workout

    AMRAP 13

    2 power clean 75/50kg
    12 Wallball shot
    15/12 cal row.

  • 5 rds Workout

    30s Max Ergo cal
    30s rest
    30s Max HSPU reps
    30s Rest
    30s Max Back Squat reps

    Weight 42.5/30kg

  • 2/19/19 Workout

    Warm up (0:00-10:00)
    :30 sec airdyne slow
    :30 sec active dive bombers

    :30 sec airdyne moderate
    :30 sec plyo

    :30 sec airdyne fast
    :30 sec push ups

    Mobility (10:00-15:00)
    1:00 samson stretch per
    1:00 hip opener per

    Pointers/skill(15:00-20:00)
    kettlebell swings-chest high, full ext, hip hinge
    prep:
    3 kb deadlift, 3 rkbs, 3 full swings
    pull up
    prep:10 scap pull ups, 5 kip swings, 1-3 strict ring row/strict pull ups

    Fittrain(12)
    as many rounds as possible in twelve minutes
    6 strict ring row/pull ups-challenge up chest to bar
    9-10 meter shuttle runs
    12 kettlebell swings 35/20-challenge up 53/35

    Opt(12)
    1600m walk/run
    5x5 ghdsu
    work up to a heavy clean and jerk(form)
    practice clean and jerk-keep load light to moderate
    gym 🐐

    Finisher
    :30 sec cauldron per
    :30 sec shoulder distraction
    30 figure 8's
    1:00 min hamstring stretch

  • Fri 14/12/18 Strength

    Strength:

    Deadlift

    5-5-3-3-3-1-1-1

  • Conditioning 17-02-2019 Workout

    4 Rounds for Time
    Row 400 Meters
    20 Walking Lunges
    20 DB Renegade Rows @50/30lbs (total)

    • 20:00 Cap

  • Strength 17-02-2019 Workout

    1a) Strict Chin-ups: 5 x 5. Rest 30s.
    - Options: add weight, bodyweight, partner assisted

    1b) Reverse Grip Banded Pushdowns: 5 x 10-20. Rest 30s.