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

  • BikeErg workout Workout

    BikeErg Interval

    3 Min Easy
    1 Min Hard (85-95 RPM)
    30 Sec Easy Recovery
    1 Min Hard (95 RPM)
    30 Sec Easy Recovery
    1 Min Hard (95-100 RPM)
    30 Sec Easy Recovery
    1 Min Hard (95 RPM)
    30 Sec Easy Recovery
    1 Min Hard (85-95 RPM)
    3 Min Easy Recovery

    2 Min Rest

    5 Sets
    3 Min Easy
    1 Min Hard (100-110 RPM)
    1 Min Mod (80-90 RPM)
    -No rest between sets-

  • 20.1.2023 Midline Accessory Workout

    5 Sets For Quality :

    20 Seconds Ring L-Sit
    40 Seconds Side Plank ( each )
    60 Seconds Wall Handstand Hold

  • 20.1.2023 Open Workout 19.5 Workout

    For time:

    33-27-21-15-9

    Thrusters 42,5/30kg
    Chest To Bar Pull Ups

    TC 20

    • Athletes will move at their maximal sustainable pace throughout.
    • We can play to your strengths here a bit in this workout.
    • If you are better on the barbell, let's shoot for bigger sets here and smaller sets on the pull-ups. If you are better on the pull up bar, let's shoot for smaller sets on the barbell and bigger sets on the pull-ups.
    • if we are confident in our capacity on both of these movements, the place to push would be the barbell. Our breaks are typically a lot longer on on the barbell vs on the pull ups bar so we want to minimize those breaks as much as possible.
    • a key thing in this workout is transitions and breathing. Be urgent with your transitions and keep thinking about your breath.

  • Endurance WOD Workout

    Mixed amraps:

    9 min amrap:
    9 DB deadlifts 30/20 lb
    6 burpees
    3 DB power cleans 30/20 lb

    3 min rest

    9 min amrap:
    Row or bike for meters

    3 min rest

    9 min amrap:
    9 box jumps 24/20”
    6 push ups
    3 strict T2B

  • Accessories Workout

    3 rounds:
    10 KB Gorilla Row (2=1)
    10 Lu Raises
    - Athlete choice on load
    - Rest as needed

  • 18.1.2023 Legless Rope Climb Benchmark Workout

    For time

    5 Legless Rope Climb

    CAP 10

  • Muscle & Power, AV2 Strength

    Deadlift 12-10-8-6 reps

  • Conditioning Workout

    For time with a partner
    AMRAP 15 min.
    60 double unders
    30 up downs
    15 chest to bar pull up

    rest 3 min.

    AMRAP 15 min.
    60 DB push press@2x15/10 kg
    30 partner medball sit up@9/6 kg
    15 medball cleans@9/6 kg

  • STAMINA Workout

    3x 5min AMRAP
    6 burpee
    6 wall ball
    6 cal bike/ski
    * -rest 3min between amraps*

  • 17.1.2023 Posterior Chain Accessory ( Optional ) Workout

    4 Sets for quality:

    30 second GHD Hip extension Hold
    20 Alternating Dumbbell Plank Row
    10 Barbell Hip Thrust