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

  • 19.2.2020 Strength

    Front Squat 5x5@AHAP

  • 19.2.2020 Workout

    20 minutes of:

    6-8 Strict C2B
    10-12 Ring Dip
    :30 L-Sit Hold on KB`s
    13 Biceps curl, Barbell

    rest 1:30 btw rounds

  • Weightlifting Workout

    A: No hook no feet snatch doubles
    B: Clean pull – no contact clean – clean double
    C: Jerk BTN triples

  • Rowing capacity // 12 minutes of increasing difficulty Workout

    The purpose of this workout is to increase the capacity on the rower

    There is no break between rounds or sets

    2 Rounds

    • 30 Seconds @ 800 cal/Hr
    • 30 Seconds @ 1000 cal/hr

    2 Rounds

    • 30 Seconds @ 800 cal/hr
    • 30 Seconds @ 1100 cal/hr

    2 Rounds

    • 30 Seconds @ 800 cal/hr
    • 30 Seconds @ 1150-1200 cal/hr

    2 Rounds

    • 30 Seconds @ 800 cal/hr
    • 30 Seconds @ 1200-1250 cal/hr

    2 Rounds

    • 30 Seconds @ 800 cal/hr
    • 30 Seconds @ 1250-1300 cal/hr

    2 Rounds

    • 30 Seconds @ 800 cal/hr
    • 30 Seconds @ 1300+ cal/hr

    Score is your total calories

  • 1.Silverback Primer Workout

    3 Sets Not For Time:
    7 Tempo Kettlebell Deadlifts
    7 Seated Box Jumps
    :30 Second Pole Prying

  • Row 750 m Workout

    Row 750 m

  • 16.2.2020 Workout

    5RFT:

    500/450m Row
    30 Wallball 30/20 p
    5 Power Clean 70/50kg
    3 Snatch 70/50kg

  • Takomo Next Level Workout

    A.) Snatch Waves

    Wave 1
    3 reps @75-77.5%
    2 reps @77.5-82.5%
    1 rep @82.5-87.5%

    Wave 2
    3 reps @77.5-82.5%
    2 reps @82.5-87.5%
    1 rep @90%+--

    B.) 4 rds for quality
    1 legless climb
    10m HS walk (slalom)
    12 pistol squats

    C.) Ergo conditioning week 3
    3 rounds
    3 min bike erg meters
    1 min rest
    3 min row erg meters
    1 min rest

    -goal of the workout is pacing, so you have to hold ave/500m & ave/1000m pretty close to same in every round. Reset the monitor on every round.
    -bike rpm ~85-100
    -rowing strokes 23-27 s/min

  • 18.2.2020 Workout

    For time
    Byu in 50 cal Assault Bike
    3RDS
    6 Power Clean 80/50kg
    14 bar facing burpees
    Cash Out 1000/900m Row

  • 18.2.2020 Workout

    AMRAP 9

    3 Strict HSPU
    6 Pull ups
    9 Box over jumps