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

  • 8/5/19 Workout

    Warm up(8)
    2rds
    10 knuckle draggers
    10 lunge
    10 plyo
    10 squats

    Mobility(4)
    1:00 min quad stretch per
    1:00 min chest opener

    Weightlifting(15)
    back squat-4x1 @90% of 1rm

    Workout(15)
    Amrap 15
    10 db oh lunge 35/20-challenge up-50/35
    10 db snatch 35/20-challenge up-50/35
    30 jump rope-challenge up-double unders

    Opt(12)
    1600m walk/run
    4x2 front squat or oh squat
    5x5 hip extension

    Finisher
    30 scap push ups
    30 v-ups
    60 temper tantrums
    1:00 min quad stretch per

  • Strength Strength

    Deadlift ( 15 mins )
    3x10 reps
    - add weight each set
    - perfect form
    - find your heaviest 10 reps
    - rest more than 3 but less than 4 mins
    - touch n’go reps

  • EASYWOD Workout

    Kyykkytekniikka

    5 x

    *20 sek kyykkypito
    *20 sek lepo
    *20 sek hollowpito
    *20 sek lepo
    *20 sek terispito
    *20 sek lepo

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    Gymnastic Ab-Work
    1-2 rounds, go by feel

    RPE 3 to 4

  • Conditioning 03-08-2019 Workout

    In teams of 2:

    AMRAP 10:
    200 Meter Run / 250m Row / 250m Ski
    10 Hang Power Cleans @60/42.5kg
    10 Wall Balls @20/14

    Rest 2:00

    AMRAP 10:
    200 Meter Run / 250m Row / 250m Ski
    10 Barbell Rows @60/42.5kg
    10 Wall Balls @ 20/14

    Rest 2:00

    AMRAP 10 "Recovery"
    200 Meter Run at an easy pace

    • One athlete completes a full round at a time for all workouts.

  • 2.Conditioning Workout

    "Nail Biter"
    4 Rounds:
    1:00 - Toes to Bar
    1:00 - Power Snatches
    1:00 - Thrusters
    1:00 - Calorie Assault Bike
    2:00 - Rest

    Barbell Pounds - 75/55
    Barbell Kilos - 35/25

  • 1.Barbell Cycling - "DT" Complex Workout

    On the 2:30 x 5:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    EMOM x6
    1) 10 Double KB Front Squat
    2) 5 High Box Jump

    RPE 3 to 4

  • EMOM 10 <3 Workout

    Every minute, on the minute, for 10 minutes:

    8 Alternating Dumbbell Snatches
    10 Sit-Ups

  • TGU L SIT Strength

    4 sets of:
    Turkish Get-Ups x 2 reps each arm
    Rest 90 seconds
    L-Sit Tuck to Extension x 7 reps
    (extend the legs for 2-3 seconds, pull them in for 2-3 seconds and repeat)
    Rest 2 min