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

  • Front squat Strength

    50%x5/60%x5/65%x5/70%x5/65%x5

  • Basic Conditioning Workout

    40 min Continous In Pairs YGIG

    Row/Cycle/Ski/Run

    While partner…..
    20m Bear Walk
    20 Crab Walk
    5 Box Jumps
    60m Bear Hug med ball Carry
    6 Turkish Get Up

    40-70% HRmax

  • Clean + Front Squat Strength

    Every 90 seconds, for 15 minutes (10 sets):
    Clean + Front Squat @ 90% of your 1-RM Clean

  • 20min AMRAP Workout

    20min AMRAP of
    10 C2B pull ups
    10 Back Squat with 42,5 kg
    30 DU's

  • Max reps in 12min Workout

    In front of a clock set for 12 minutes:
    4 minutes of clean and jerks, 135 lb.
    4 minutes of rowing
    4 minutes of burpees

    Post sum of clean and jerk reps, rowing calories and burpee reps to comments.

  • WODconnect Advent Calendar 2016 - Day 17 Workout


    One more week until the Christmas Eve. This time we will prepare elk sirloin with lingonberry sauce. Elk is a great alternative for the main course if ham or turkey does not have their position carved in stone in your Christmas table.

    You'll need (for 4):

    • A roast probe

    The Elk:
    - 600g elk sirloin
    - Thyme
    - Salt and pepper to taste

    Take the meat into room temperature 1h before cooking it. Heat the oven to 150°C. Fry the meat from every side in a skillet with butter so that it has nice brown color. Season the elk with salt, pepper, and thyme. Put the meat into the oven and cook approximately for 10 minutes until the internal heat is 55°C for medium (60° for well done). Take the meat from the oven and let it rest for 10 minutes wrapped into an aluminum folio. Cut the elk into slices before serving.

    The Sauce:
    - 1 shallot onion
    - 1 garlic glove
    - 1 tablespoon butter
    - 1,5 dl red wine
    - 1 dl lingonberries
    - 2 tablespoons of dark syrup
    - 1,5 dl meat stock
    - Salt and pepper to taste

    Chop the shallot onion and garlic. Fry the onion and garlic in a saucepan with butter. Add the red wine, meat stock, lingonberries, dark syrup, and black pepper. Boil the sauce until you have approximately 2/3 of the liquid left. Check the taste, add salt, pepper, or dark syrup to match your taste, and sift the sauce.

  • Comp. Class: 4 R FT, with partner Workout

    4 rounds for time (team/partner)

    CAP 12min

    20x slam balls 9/6 kg
    20x weighted sit-ups 9/6 kg
    15x barbell worm 20/15 kg
    15x synchro burpees

  • 7 Rounds for time Workout

    7 rounds for time
    Chin-ups- 7reps
    Burpees- 14reps
    Air Squats- 21reps

  • 8x1 power snatch + snatch Strength

    power snatch + snatch. Touch and go. Rest 60 seconds.

    3x1@ 65%
    2x1@ 70%
    2x1 @ 75%
    1x1 @ 80%

  • Open Gym Workout

    Open Gym 1:30