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

  • Måndag 30/11 2020 Workout

    E2M for 30min (3 sets) for max calories/reps of:
    1: Rowing (for calories)
    2: Burpee Box Jump-Overs (24″/20″)
    3: DU
    4: kb swing
    5: rest

  • Kick abs Workout

    2-3 kierrosta:

    10 hanging flutter kicks
    10 hanging stalder raises

  • Basic conditioning + mobility Workout

    If your body feels like poop today, skip the event #5 and do

    1.5h walk HR@ 60-75%

    then study this:

  • For time Workout

    1000/800m Row
    25 Thruster (40/30kg)
    15 Bar Muscle up

    1000/800m Row
    25 OHS (40/30kg)
    25 C2B

    1000/800m Row
    25 Front squat (40/30kg)
    35 Pull up

    (Time cap: 30min.)

  • Ultimate Easy Sunday Workout

    30 min amrap

    6 thrusters
    6 toes to rings
    40m kb farmers walk
    500m assault bike / bike

  • Fredag 27/11 2020 Workout

    Three sets of:
    Band assisted nordic hamstring curls x6-8
    Rest 45 seconds
    Double kb swings x 12 reps
    Rest 45 seconds
    Plank Hold x 60 seconds
    Rest 45 seconds
    +
    4 rounds:
    In 2min
    400/300m row
    Rest 1 min
    2min amrap
    20 Kb Swings
    Amrap burpees
    Rest 1min

  • Medball Abs (DELOAD) Workout

    With partner:
    100 Seated rotating medball throw to partner
    - Switch side after 25 reps

    Followed by:

    60 Medball ab crunches with throw to partner (each)
    - Switch after 10 reps
    - With 2 medballs, the other in your hands and the other one on top of your chins, make a crunch and throw the ball to your partner whos standing at your feet. Take the ball (don't roll it) from your chins and partner replaces it with the other.

  • WOD Workout

    AMRAP 5:00
    30 dubs
    15 wallballs

    Rest 2:00

    AMRAP 5:00
    30 dubs
    15 wallballs

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike
    8 air squats with 3 second pause at bottom

    Tempo back squats 3-3-1-0
    3 reps x 5 @ 65% 1 RM backsquat
    1:30 rest between sets

    • tempo is 3 sec descent, 3 sec hold, 1 sec accent 0 sec hold at top

  • Hot Yoga Workout

    Bikram yoga 90min