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

  • DB push press 6x10 Strength

    6 sets of ten reps.

  • 23.7.2024 BasicWod Workout

    EMOM 12

    1 minute : 5-8 Burpees
    2 minute : 10 Air Squat + 5 Push-Ups
    3 minute : 20 Sit-ups

  • 5rds for quality Workout

    -20 HS-steps/ 30s HS-hold
    -2 rope climbs
    -20 DU
    *rest as needed between movements and rounds.

  • Endurance WOD Workout

    7 min on, 3 min off for 4 rounds:

    A. 800 m run + max wall balls 9/6 kg
    B. bike 1000/800 m, 15 DB push press 15/10 kg
    C. 800 m run + max rowing calories
    D. 20 dual DB deadlifts, 10 DB renegade rows 15/10 kg

    Rotate stations for total 1 round per each stations.

  • 25.7.2024 BasicWod Workout

    For time :

    40 Air Squat
    10 Shoulder Press
    30 Air Squat
    10 Shoulder Press
    20 Air Squat
    10 Shoulder Press
    10 Air Squat
    10 Shoulder Press

    BB: 20/15kg

  • 25.7.2024 BasicWod Strength

    Shoulder Press

    1-2-3-4-3-2-1, AHAP

    Go Every 2:30

  • 22.7.2024 ( Prep ) Workout

    For time

    30/25 (cal) Echo Bike
    10 Wall-facing handstand push-ups
    20 Pull-ups
    20/15 (cal) Echo Bike
    10 Wall-facing HSPUs
    20 Pull-ups
    20/15 (cal) Echo Bike
    10 Wall-facing HSPUs
    20 Pull-ups
    30/25 (cal) Echo Bike

    Target time. < 14:00 CAP 19

    Pacing. The first bike might be faster than bike 2 & 3, think 20m pace. For the first two rounds of wf HSPUs and pull-ups you will want to stay well clear of failure, smart breaks that will help you move fast and take short rests. Bike 2 & 3 (20/15 kal) will be influenced by how much rest you need before the wf HSPUs. If you don’t need to worry about the next set of wf HSPUs you should try to keep the same pace as you did on the first bike. The last bike is a 100% effort, have fun:)
    Tips.
    – The air bike awards consistency, look at the cadence/watts/speed and try to keep it as consistent as possible
    – If the wf HSPU reps start slowing down you should probably break, the slower grindy reps cost more energy.
    – If you haven’t done normal pull-ups in a while you should practise them in the warm-up, you just need to clear the chin!

  • 24.5.2024 B) SPLIT JERK Strength

    *split both side *rack/blocks
    1+1@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x[1+1]@-10%
    *target load of max ~95%, rest btw sets 3-4min

  • 22.7.2024 PUSH PRESS BTN + PUSH PRESS Strength

    1-2x1x[1+2]@barbell, 1+2@up to 75%, 3x1x[1+2]@80%, pp-%, rest btw sets 2min *up to example 55-65-70%

  • Partner Workout Workout

    For time, IGYG -style:
    $ in: 90cal Row
    10 rounds each:
    5 Pull-ups
    5 Thrusters 40/30kg
    5 Burpees
    $ out: 90cal Row

    Flow: In rowing you can switch how you want, but then you need to complete full round before switch.