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

  • Optional accessory Workout

    Optional Accessory

    Easy aerobic exercise of your choice

    RPE 2-3

  • Muscle & Power, AV2 Strength

    Sumo deadlift 3 RM, then 3x3 reps @ 90%

  • Tech WOD: 4 rounds Workout

    HS practise, then

    4 rounds, start every 4 mins

    10 Back squat @75-80% 1RM
    10 HSPU
    20 DU

  • 25.2.2019 Workout

    EMOM 25

    Minute 1 - 5 Overhead Squats 52,5kg/40kg
    Minute 2 - 15/12 Calorie Row
    Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches 22,5/15kg
    Minute 4 - Handstand Walk 8 m
    Minute 5 - 11/8 cal ski

  • 2/22/19 Workout

    Warm up(0:00-8:00)
    5 cal row
    5 wallballs
    walkouts

    5 cal row
    5 wallballs
    active knuckle draggers

    5 cal row
    5 wallballs
    active spiderman

    Mobility (8:00-12:00)
    elevated child's pose-1:00 min
    pigeon pose-1:00 min per

    Pointers (12:00-17:00)
    wallballs-keep ball high, relax arms, break in two to three sets to maintain a consistent pace. Squat below parallel, hit wall.

    Row-quick handle return, full r.o.m, finish at 11 o'clock position, set damper between 4 & 6.

    Fittrain (15)
    Open 19.1
    amrap 15
    19 wallballs 20/14-10/9 target
    19 cal row

    or
    c/o alchemy 365
    A20:
    30-20-10 reps:
    Hang Power Cleans w/single db
    Butterfly Sit-Ups
    Push-Ups

    Finisher
    30 w-raise
    :30 sec shoulder distraction
    60 double crunch
    1:00 min quad stretch per

  • Mon 25.2. Workout

    Every 90s for 10 rds:
    1 power clean + 2 split jerk
    (~80%)

    Find days max 5 rm back squat
    (timecap 20min)

    4min TABATA:
    20s plank
    20s hollow rock

  • 23.2.2019 Session One Workout

    80 minutes AMRAP, of basic endurance

    20 minutes row

    20 minutes of:
    5 bar mu
    10 TnG power snatch
    20 box over burpees

    Alternating btw row&movements

  • 24.2.2019 Workout

    Recovery Ski/Row

    30 minutes

  • SkillWOD - handstand walk Workout

    -Platewalk
    -Shouldertaps
    -Facepalms
    -Handstandwalk with a partner

  • Skill WOD Handstand Workout

    -Hollowbody holds
    -Cartwheels, singel arm cart wheels
    -Learn to bail
    -Forward roll
    -Forward roll on the matress
    -Bail on the matress
    -Handstand on the wall + forward roll
    -Handstand hold on the wall, use a spotter