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

  • 5.7.2024 For time ( TC 45 ) Workout

    For time

    1600/1200/800/400m Run
    8 – 6 – 4 – 2 Rounds of:
    5 Chest-to-bar pull-ups
    10 Push-ups
    15 Air squats

    Time cap. 45:00

    Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the push-ups). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Steady work through the triplet.
    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.
    Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

  • 4.7.2024 BasicWod Strength

    Bench Press

    10 x 2 @ Every 2:00. Add weight after each good set.

  • 30min light run Workout

    30min run for meters Rpe 6-7

  • Weightlifting Workout

    Part A).
    Skill Primer
    Tempo Muscle Clean & Double Pause Split Jerk
    (5-8 sets x 2+2 / 0:05 tempo & 0:03 pause in dip & split)

    Part B).
    Clean & Split Jerk
    (8 sets x 2+1 / Build up to a heavy 2RM)

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    30+30m s.a farmer carry
    30+30m s.a OH carry
    3+3 turkish get up

  • Gymnastic Workout

    Headstance 2/2

    EMOM 4: 5 headstance leg raises/ 20sec hold

    Tabata 1
    - hanging tuck raises
    - Plank hold

    Rest 2min

    Tabata 2
    - hang
    - Burpee to target

  • 5rounds Strength

    -3 back squats
    -1 box jump

    *3min rest between rnds
    *bs heavier than last week
    *find your box jump max height
    *score: bs weights+ comment BJ height

  • 2.7.2024 Press & Row Workout

    lternate B1 / B2

    B1. Incline DB bench press – 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 1:00 before B2
    B2. Incline DB Row – 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 2:00 before B1

  • 2.7.2024 Deadlift Strength

    Deadlift

    6 x 3 @ 74-84%, Go every 2:00-3:00

  • 25.6.2024 Intervals Workout

    5 intervals

    A1. AMRAP 5
    30 Wall balls @ 9/6kg
    20 Burpee pull-ups
    10 Dual KB Clean and jerks @ 2 x 24/16kg
    Row for calories in the remaining time

    A2. AMRAP 5
    30 Box jump overs, 24/20″
    20 Chest-to-bar pull-ups
    10 Dual KB Clean and jerks @ 2 x 24/16kg
    Row for calories in the remaining time

    A3. AMRAP 5
    30 Wall balls @ 9/6kg (20/14lbs)
    20 Burpees over the rower
    10 Dual KB Clean and jerks @ 2 x 24/16kg
    Row for calories in the remaining time

    – Rest 3:00 between intervals –

    Flow. A1 – A2 – A3 – A2 – A1