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

  • "Walk On The Wild Side" Workout

    For Time:

    3 rounds:
    10/8cal AB
    7/7 SA DB Curtis P's 20/15kg

    • Rest 2min

    3 rounds:
    10/8cal Row
    7,5+7,5m SA DB OH Walking Lunges 20/15kg

    DB Curtis P:
    1 DB Power Clean
    1 DB Front Rack Lunge Step (opposite leg steps forward)
    1 DB S2O

  • Conditioning (DELOAD) Workout

    For time:
    3 sets @ consistent effort (70-80% pacing)
    4 Rounds of Strict Cindy
    30/24cal Row
    - Rest 5min btw sets

    Strict Cindy:
    5 Strict Pull Ups
    10 Push Ups
    15 Air Squats

  • Thursday Pump Workout

    5 rounds:
    20s Barbell Bicep Curls 20/15kg
    20s Push-ups
    20s Rest

  • With partner, divide anyway Workout

    A.
    -60cal AB
    -60 db thrusters 15/10kg
    TC5

    Rest 2

    B.
    -60cal ski
    -80 db push press 15/10kg
    TC5

  • Power clean Strength

    3x 3
    -2min rest

  • Conditioning Workout

    36min Conditioning (zone 2)
    With partner IGYG -style
    1min x 12 (6 each)
    - Row
    - Ski
    - AB
    - 12min each machine, no rest btw machines

  • Monostructural Work (30min) Workout

    With Partner, for calories:
    10min AMRAP:
    - Row
    10min AMRAP:
    - Ski
    10min AMRAP:
    - AB

    Switch partners every minute, no rest btw machines

  • 24.3 Warm-up Workout

    SMASHING, 1:00/each
    - Lat Roller Smash
    - Forearm Barbell Smash
    - Tricep Smash
    - Glute Roller Smash
    - Quad Roller Smash

    STRETCHING, 30sec/each
    2-3 rounds:
    - Calf Stretch
    - Banded Lat Stretch
    - Cat/Cow + Thoracic Rotation
    - Couch Stretch
    - Thoracic Opener on a bench w/ stick
    - Banded Tricep Stretch
    - 90° Arm External Rotation Stretch w/ Stick

    MOVEMENT PREP / ACTIVATION:
    2-3 rounds:
    5/5 Box Jumps 60/50cm
    :15 Active Hang
    10 Hanging Scap Retractions
    10 Squats, holding a plate on your back
    2-3 Strict Pull Ups + 5-10 Kip Swings
    5-10 Hip Openers (adductor Stretch) w/ KB
    5/5 Cossack Squats

    -into-

    2 Rounds, w/ empty barbell:
    2-4 C2B
    5 Back Squats (elbows high in front)
    4 Strict Presses
    3 Thrusters

    -into-

    PRIMER:
    2 round:
    3-5 Thrusters @43/29kg
    3-5 C2B

    • Rest 1min

    2 rounds:
    2-4 Thrusters @61/43kg
    2-4 BMU

    • Rest 5min...3,2,1, GO!

  • Conditioning (DELOAD) Workout

    60min Monostructural Work / Mobility
    Alternate between:
    1.
    5min Row
    - Banded Hamstring Stretch
    - Pigeon Stretch (banded)

    2.
    5min Ski
    - Banded Lat Stretch
    - Banded Tricep Stretch

    3.
    5min AB
    - Couch Stretch
    - Lizard Stretch

    Stretch 30sec/each, so that it's about 10min / station.

  • EMOM 16 Workout

    EMOM 16:
    1: 12/10cal Row
    2: 10 Deadlifts 80/56kg
    3: 10 Burpees
    4: 10 KB Shoulder Presses 2x16/12kg