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

  • 15.5.2021 Workout

    Warm Up 12 min
    300 m Run
    3 WallSquat
    5 Snatch Press
    14 scorpion
    10 Banded goodmorning

  • Day 21 Workout

    No workout

  • Boat trip Workout

    12 min AMRAP
    12 x cal row
    12 thruster
    12 x box jump

  • Accessories Workout

    5 Rounds For Quality:
    12 Inverted Barbell Rows
    12 French Presses
    12 Double DB Hammer Curl
    12 Double DB Chest Flyes
    90sec Rest

    • Choose load

  • Bench Press Strength

    7 Sets Of Bench Press:
    Set 1: 8 @70%
    Set 2: 8 @70%
    Set 3: 8 @72%
    Set 4: 8 @72%
    Set 5: 8 @75%
    Set 6: 8 @75%
    Set 7: 8 @75%
    Btw sets 2min of assault bike or rowing (recovery pace).

  • 15.5.2021 CF Workout

    Snatch

    2 x 1 x 75%, 1 x 80%, 1 x 85%, 2 x 1 x heavy single

    Clean & Jerk

    2 x (1+1) x 75%, 1+1 x 80%, 1+1 x 85%, 2 x (1+1) x heavy single

    Back Squat

    2 x 4 x 85%, 3 x 3 x 85%

  • Deadlift accessory Workout

    500m row
    then
    3x
    7 GHD hip ext. (check your hip is infant of the pads and your butt works)
    10 lunge jumps
    15 banded good morning

    7 Rounds

    Single leg DB deadlifts 5R+5L ( hold weight on the opposite hand)
    +10 hip thrust AHAP

    

Rest 1 minute between sets

  • Saturday Madness Workout

    Double Trouble
    Partner WOD (done as relay)
    ( one person completes a full round then switch)
    AMRAP 12:00
    12 Cal Row
    12 Wall Ball
    12 DB Snatch @22,5/15kg

    Rest 4 mins

    AMRAP 12:00
    4 Power Clean @80/55kg
    8 Kipping Pullups
    12 Lateral Burpees over Barbell

    Goal: 5+ rounds each AMRAP

  • AMRAP 12min. Workout

    12/9 cal Bike/Row/Ski
    12 Burpee
    12 Hang clean & jerk (w/ DB: 22.5/15kg)

    • Go moderate pace.

  • Saturday Metcon Workout

    Metcon
    3 sets
    12-15 wall ball shots
    15-20 ghd sit ups
    12-15 wall ball shots
    15-20 toes to bars
    rest 1:1 bwn sets

    Wall ball shots should be unbroken sets like ghd sit ups. Try get good amount of reps at once on toes to bars. Your midbody/hip flexors are a bit sore on that point and heart rate is up but try to get ttb's done in 2-3 sets.

    Time target 3-4 min, cap 5 min.