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

  • Painonnosto: 15 min High Hang + Hang Pwr Snatch Strength

    Work up to 60-70% of your 1RM snatch

  • 16.4.2024 Intervals Workout

    2 Sets* of intervals

    10x
    0:40 @ 6:00 max pace
    0:20 @ rest
    – Rest 3:00 between sets –

    • Alternate two (2) machines on each set:

    Set #1 – Echo bike / Row
    Set #2 – Row / Run ( or Bike Erg )

  • Back squat Strength

    5x5 (85%)
    Rest 3min btw sets

    Do 3x high Box jumps after every sets

  • 13.4.2024 Intervals Workout

    3 Sets* of intervals

    6x

    1:00 @ Max Pace
    0:30 @ rest

    – Rest 3:00 between sets –

    • Alternate two (2) machines on each set: Set #1 – Echo bike / Row Set #2 – Row / Run Set #3 – Run / Echo Bike

    Run = Ski

    Overview. These are variations of “Ronnestad” short Vo2max intervals. You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but the sets 2 and 3 should get very hard (and if not, you’re not going fast enough).
    Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles. Alternating two machines in each set keeps the overall muscle fatigue lower (so you can get a more systemic training effect).
    Pace. Hard, repeatable (6:00 max effort pace or faster if repeatable).

  • 11.4.2024 Block Snatch Workout

    Block power snatch + block snatch

    6 to 8 x 1+2 @ 65%+1RM power snatch, EMOM

  • Conditioning Workout

    Partner wod ( You GO , I GO )

    Amrap 15 mins
    70 cal row
    60 DB power clean @2x22,5/15kg
    50 wall ball @9/6kg
    40 hspu kipping/ sc : push up
    30 burpee box jump @60/50cm
    20 kipping c2b/ sc : 10 strict Pull up

    3 mins

    Amrap 15 mins
    140 du
    120 air squat
    100 Pull up kipping/ sc: Jumping Pull up
    80 Single arm DB thruster @22,5/15kg
    60 Feet on box shoulder taps each person
    40 medball clean @9/6kg

    Goal : 1+ round in each AMRAP

  • EASY: Pull up, db snatch & DU Workout

    EMOM20:
    a) 5-10 pull up / banded pull up / jumping kipping pull up
    b) 12-24 alt. s.a. db snatch
    c) 20-40 DU / 30-60 SU
    d) rest

  • 9.4.2024 Workout Warmup Workout

    Warm-up

    5:00 BikeErg
    +
    2 rounds
    10 Hip hinge abductions
    10 Scapula push-ups
    5 Inchworms
    5 Deck squats
    +
    1-2 Rounds
    1 Rope climb
    3 Farmers carry, 8m@ 32/24 kg
    9 Box jump overs @ 24/20″
    12 Wall balls @ 9/6 kg, 10′ target

  • Intervals 40sec on-20sec off (15min) Workout

    3 rounds, 40sec on/20sec off
    - Floor thruster with push up
    - Heavy box step up
    - Mountain climber
    - Broad jump
    - Rest

  • RC 050424 Workout

    Max time pronated hang
    Grips need to be pronated (palms facing forward), no grips allowed. Both hands on bar at all times.

    Max time handstand hold
    If handstanding against a wall, only heels can touch the wall.

    Max rep pushups on dumbbells
    By using dumbbells, we increase the range of motion so make sure that you get your chest all the way down and do one set of max unbroken reps.

    Max time plank hold
    Elbows directly under shoulders, no back arching.