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

  • Partner WOD Workout

    AMRAP 25 mins with partner

    Partner A - Row for cal

    Partner B
    1 Rope Climb
    10 DB Thrusters@ 22,5kg/15kg
    20 Sit-Ups
    Goal : 7+ rounds
    When Partner B finished then you switch!

    Score : Total cals and total rounds

    Extra credit
    5 mins wall sit
    for both persons toghether

  • Strength Strength

    • 3-3-3-3 of:
    BB Deadlifts from Blocks
    3 @ 9 RPE (-5% Load Drop)
    80% 1RM 3 reps
    85% 1RM 3 reps
    85-90% 1RM 3 reps
    80-85% 1RM 3 reps
    Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

  • WOD 04/10/19 Workout

    TEAM OF TWO

    FOR TIME

    2 ROUND OF

    400 MT SYNCRO RUN

    80 2X DB SQUAT CLEAN & JERK 15/10

  • Fredag 4/10 2019 Workout

    A: E2M fot 12min
    Snatch x3

    B: 6 rounds
    30 sec amrap deadlift 100/70
    30 sec rest
    30 sec amrap burpees
    30 sec rest

  • 2x 5 ROUNDS: 30s ON / 30s OFF Workout

    5ROUNDS:

    30 ON / 30 OFF

    Hang Power Clean & Jerk

    Bar faced burbee

    KB Swing

    3 MIN REST

    5ROUNDS:

    30 ON / 30 OFF

    Hang Power Snatch

    OHS

    Box step over

  • 10/3/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Workout(13)
    50 db ground to oh 35/20-challenge-50/35
    40 db sit up 35/20-challenge-50/35
    30 lateral burpee over dumbell
    20 wallballs 16/12-challenge-20/14
    10 ring row/strict pull ups-challenge-bmu

    Opt(12)
    otm 3-12 tng snatch at 75/55
    work up to heavy Olympic lift of choice-form!
    1600m walk/run
    bench-work up to heavy 5 in the following rep scheme: 1-2-3-4-5

    Finisher
    15 side plank pt per side
    1:00 min samson stretch

  • WOD Workout

    EMOM 12'
    1- 5 Power Clean +5 Burpee over the bar
    2- 7 T2B + 15 DU
    3- 7 HR Pushup + 10 Sit up

  • WOD Workout

    For time:
    20-15-10-5
    Push Press @60/42.5kg
    Burpee Pull-ups
    Scaling : target burpee

    Timecap: 14 mins
    Barbell load should allow sets of 7-10 reps unbroken

  • Strength Strength

    Strict Press: 3x10 reps
    Start at 60% of 1RM and try to increase each set

    • 2-3 mins btw sets

  • MOBILITY + HSPU Practise & HOLDS vol.2 Workout

    MOBILITY (upper body) 10min

    20 min HSPU Practice

    EVERY 90S FOR 5 ROUNDS:
    4-7 HSPU/ Pike Push up

    HOLDS:
    EMOM 12:
    20-25s Handstand hold
    15-20s Top position Ring Hold
    30-40s Rower Plank hold
    15-20s L- hang