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

  • takakyykky Strength

    4x8-10 pumpaten.

  • 26.8.2023 RFT Workout

    3RFT:

    400m Run
    25 GHDSU
    10 Power Snatch 60/42,5kg

    TC 15

    -Pace the run in a way that will allow you to push the GHDSU and Power Snatch.
    -Find a smooth, steady pace on the GHDSU´s. If you know you'll need a break somewhere along the way, plan to break after 15 reps on GHDSU.
    -See if you can hold unbroken reps of Snatches.

  • Deadlift Strength

    Deadlift
    4x4 (1-2 reps in tank)

  • Muscle-ups Workout

    For time:
    30 Bar Muscle-ups

  • Conditioning & Skill (55min) Workout

    EMOM 15:
    1: 12/10cal AB
    2: 1 Monkey Bar
    3: 10 Ring Dips

    Rest 5min

    EMOM 15:
    1: 12/10cal AB
    2: 3/2 Rope Climbs 4m
    3: 6 HSPU

    Rest 5min

    EMOM 15:
    1: 12/10cal AB
    2: 3 BMU
    3: 5m HS-walk

  • Push Press Strength

    Every 1:30 for 15 mins (10 sets)
    2 Push Presses @75%

  • 5x AMRAP 2 Workout

    5x AMRAP 2

    25/20cal row
    + remaining time bar facing burpee

    REST 2 min between amraps

  • JERK WAVE Strength

    Jerk
    3-2-1 (65-75%)
    3-2-1 (75-85%)
    1-1-1 (Find heavy)

  • Push press Strength

    Push press
    10-8-6-4
    (2-3reps in tank)

  • 25.8.2023 Evergreen Workout

    AMRAP 12

    15 Wallballs 20/14p
    1-2-3... Burpee Pull-ups

    • Lets aim for 1-2 sets on the wall balls each round. The ball can only move so fast so this movement is a great place to catch the breath.

    • Settle into a steady pace on the burpee pull-ups as you get deeper into the workout. Jumping directly into the pull-up is going to be a faster cycle time than performing a kip a first but choose the variation that allows you to stay moving.