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

  • Måndag 10/9 2018 Workout

    A: Back squat 3x5
    Moderate to heavy weight
    2-3min rest between sets

    B: For time
    100x BB lunges 20/15kg
    100x push ups

  • Lördag 8/9 2018 Workout

    A: Partner WOD
    Alternate rounds
    10 rft
    200m row
    10 power clean 60/40kg

  • Monday 25th June Workout

    Strength: 20 mins to perform 5x5 front squat (build weight each set) start first working set at roughly 70-75%1rm

    Wod: For Time
    30 Clusters@70/50

    Strength: 5 mins to build up to 70-75% then start working sets aiming to increase weight each round.

    Wod: fast singles , scale weight to keep Wod fast if needed.

  • Fredag 31/8 2018 Workout

    A: E2M for 12min
    1: Push press x5
    2: Max rep Strict pull ups / Toe assisted pull ups x6-8

    B: 6 rounds
    30 sec amrap:
    Deadlif 100/70kg
    30sec rest
    30sec amrap:
    Burpees
    30sec rest

  • Metcon Workout

    24 Min E6MOM of (ogni 6 min X 4 volte):
    Row 250 m sprint
    Ring Muscle Ups 7/5 reps
    Row 250 m sprint

  • Fredag 3/8 2018 Workout

    B: Back squat 3x5 @32x1
    3 heavy sets of 5
    Rest 3min between sets

    B: Strict pull ups 3xMax

    C: 9min amrap
    6 box jumps
    9 Dips
    12 RKB swing 32/24

  • Thrusters and muscle-ups Workout

    15-12-9 reps for time of:

  • 10/25/18 Workout

    Warm up(0:00-6:00)

    1 minute easy bike 
    10 Sit-ups 
    10 Push-ups 
    10 Air Squats

    :45 seconds medium bike 
    8 Sit-ups 
    8 Push-ups 
    8 Air Squats

    :30 seconds faster bike 
    6 Sit-ups 
    6 Push-ups 
    6 Air Squats

    Mobility(6:00-16:00)
    Couch stretch-2 mins per
    Pigeon-2 mins per
    Banded shoulder distraction-2 mins per

    Skills/Teaching(16:00-26:00)
    Sit ups -keep butt down.
    Bike-keep knees stacked over pedals to produce the most power.
    Med ball run- run as if you are falling forward, not bending at the hip.

    Run through(26:00-30:00)
    10 Sit-ups 
    5 Calorie Bike 
    50 Meter mb run

    Metcon(30:00-60:00)
    “Tin Man” 
    50 AbMat Sit-Ups, 25 Calorie Bike, 200m mb run 20/14
    40 AbMat Sit-Ups, 20 Calorie Bike, 200m mb run
    30 AbMat Sit-Ups, 15 Calorie Bike, 200m mb run
    20 AbMat Sit-Ups, 10 Calorie Bike, 200m mb run
    10 AbMat Sit-Ups, 5 Calorie Bike, 200m mb run

    Opt(12)
    6x40m sprint
    800m run
    3x6 rev fly
    3x3 muscle up/bmu or gym goat

    Finisher
    60 tucks
    60 bicycles
    30 scap push ups
    :60 sec chest opener
    2 min samson

  • 23.6.2018 KK Workout

    Run
    4x400m
    4x200m
    4x100m
    1x400m

    rest 1:30 btw sets

  • Roncy wires the Circuit Workout

    Run - Box ups
    Bicep Curl - Oh Press
    Battle Rope - Sprawls
    Ski- Toes to Bar
    V sits- Hollow Hold
    Pike Push ups- Bench Overs

    35 on : 15 off x 3 at each station before switching

    Oh baby 🔥