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

  • Muscle & Power, AV 1 Strength

    Front squat 5 RM

  • Handstand Walk Workout

    Every 1:30 x 5
    10m Handstand Walk
    - 5m/5m

  • EasyWOD 30.6.2022 Workout

    Voima
    E3MOM, 5rds, As super set
    Goblet squat 6-8
    KB Side bending 6+6

    WOD
    21 -15 -9
    KB sumo DL high pull
    Ring row

  • 29.6.2022 Accessory Workout

    3 - 4 Sets of 8 - 12 Reps:

    a ) "LU" raises
    b ) Barbell Lateral Lunge
    c ) Ring Dip Support Hold ( to failure )

  • 29.6.2022 ...run Workout

    For Time:

    21-15-9

    Deadlift 102,5/70kg ( Teens 90/60kg )
    n. 170m Run
    Dumbbells Push Jerks 22,5/15kg
    n. 170m Run

    ( 10 - 15 )

    Deadlifts: Loading should not exceed 65% of your 1 RM DL. Athletes should be able to completed these reps in no more than 3 sets each round.

    Run : in 1:15 or less

    Push Jerks : athletes should be able to complete these reps in no more then 4 sets.

    Use runs to recover from weightlifting movements. Only run as fast as what will allow you to push for bigger sets on the bar/DB´S.

  • Accessory assault Workout

    4 rounds for quality

    6 BB sots press
    12 banded RKBS
    (straight arms, hip focus)
    12 alt. gorilla row

  • Dance with the devil 😈🌖 Workout

    6 rounds for time:

    250 m row
    6 devil’s presses

    P4TS

  • MAYFLY PRO TRACK Workout

    A,
    Power Clean & Split Jerk 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Find a max for the day and keep all work sets within 15% of it while accumulating a total of 5 work sets.

    B,
    For time:
    50 Bike Erg Calories
    Dumbbell Bear Crawl, 22,5/15kg 30m
    40 Bike Erg Calories
    Dumbbell Bear Crawl, 25m
    30 Bike Erg Calories
    Dumbbell Bear Crawl, 20m
    20 Bike Erg Calories
    Dumbbell Bear Crawl, 15m
    10 Bike Erg Calories
    Dumbbell Bear Crawl, 10m

    Goal
    Just get it done.

    C,
    Incline Hammer Curl 16-16-16

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Alternating reps.

    D,
    Tempo Bulgarian Split Squat 5-5-5 per side

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 secs up and down; light weight

    E,
    For quality:
    50 Banded Tricep Extensions
    Accumulate the total reps.

  • Extra Credit 29-06-2022 Workout

    Front Rack Shin Box Hip Lift
    3 x 6-8 each 3s down. Rest 60s.
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 29.6.2022 Basic Workout

    Shoulder Press

    5 sets of 3

    Results is sum of total.