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

  • Sumo Deadlift Strength

    Work up to 3 RM

  • 9-6-3 Friday Workout

    9 Clean & Jerks 135/85 lbs
    8 Lateral burpees
    7 Strict pullups
    6 Clean & Jerks 155/105 lbs
    8 Lateral burpees
    7 Strict pullups
    3 Clean & Jerks 165/115 lbs
    8 Lateral burpees
    7 Strict pullups

  • Stiff-legged deadlift Strength

    2 sett med 10 reps,

  • 16.5.2023 BasicWod Workout

    4 Rounds for time :

    15 Wallball Shots
    10 Deadlift 70/50kg
    20 Sit-ups

  • 16.5.2023 BasicWod Strength

    Deadlift

    3 Sets of 6

    Go Every 3:00

  • OTM 15 min Halting snatch deadlift Strength

    On every minute for 15 minutes perform 3 reps of halting snatch deadlift.

  • EASY: Gymnastics & jump rope Workout

    2min on - 1min off x5:
    4 kipping knee raise
    6 push up
    40 SU / 20 DU / 20 cross-over

    Start each interval from the top, aim to keep the same pace throughout the metcon.

  • Conditioning Workout

    EMOM 10:
    Odd: 10/8cal Assault Bike
    Even: 2-3 Rope Climbs 4m / scaled: 10 Pull-ups
    ————5min Rest————
    EMOM 10:
    Odd: 12/10cal Ski
    Even: 10 GHD Sit-ups / scaled: 15 Abmat Butterfly Sit-ups
    ————5min Rest————
    EMOM 10:
    Odd: 12/10cal Row
    Even: 15-20 Push-ups
    ————5min Rest————
    EMOM 10:
    Odd: 200m Run
    Even: 15 KBS (US) 24/16kg

  • Pack 25.4 EMOM Workout

    E2MOM 3
    3 high box jumps
    3 hang power clean (65%)

  • 25.4.2023 Fore Workout

    AMRAP 4

    500/450m Row
    100 Double Unders
    Max Power Snatches 35/25kg

    Rest 4 Minutes

    AMRAP 4

    500/450m Row
    100 Double Unders
    Max Power Snatches 42,5/30kg

    Rest 4 Minutes

    AMRAP 4

    500/450m Row
    100 Double Unders
    Max Power Snatches 52,5/40kg

    • The main goal of the workout here is to be able to get the barbell and cycle it well.

    • Don't be afraid to push the row a little harder than you think, especially if you are proficient at double unders. Pay attention to your grip on the handle as this can affect out forearms for the snatches.

    • if may hot to be a bad idea to take quick break on the double undress if you feel your grip start to fatigue. A quick break here can mean bigger sets on the barbell.

    • We should aim to cycle the barbell every round in touch and go sets. The last barbell there may be some singles thrown in here but let's see if we can hold onto the bar for sets 5 or more.