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

  • Weighted chin ups & pull ups Strength

    Weighted chin ups
    6, 4, 2, 4, 6
    Max reps pull ups bodyweight
    15

  • WOD Workout

    4 rounds, each round for time, of:

    Row, 500/400 m
    25 Wall Balls, 20/14 lbs
    15 Pull-ups

    Go every 4:30

    Score is last round time, you can add the rest in comment section.

  • Deadlift Strength

    5x1
    @86%
    Rest 3min.

  • Back squat 1-1-1 Strength

    A: Snatch, Build up to heavy 1rep
    B: Back squat 1-1-1
    C1: Strict pull ups 3xMax
    C2: Sissy squats 3set

  • 42min amrap Workout

    42min amrap
    12 Thrusters @20kg
    9 FLR Burpees
    30 sec isometric hold
    Plank, Wall squat, hand stand hold
    Alternate isometric exercise each round

  • Bench press amrap Strength

    A: Bench press 1xMax @heavy weight +2x5@90%
    B: KB skull cruschers 3set
    C: DB Shoulder flys 2set

  • Full body Workout

    A: Bulgarian Split squat 3x8
    B: Dead lift 3x8
    C: Dips 3set
    D: Lat pull downs 3set

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Torstai 14.10.21 Strength

    1.) No feet No hook snatch 4x3
    2.) Snatch 15×3
    3.) Front squat w/bounce 5×2

  • Friday accessory/midbody/cool down Workout

    Accessory Work
    3 sets of
    10 heavy single arm DB Power Cleans @17.5-22.5kg/22.5-32.5kg
    rest 30-45s
    10 db incline bench press @2x12.5-15/20-22.5kg's (30 or 45 degrees on bench) Control tempo that way last reps will feel a bit heavyish)
    rest 30-45s
    40-60% of max reps pull ups
    rest 2-3 min bwn sets

    Midbody work
    2 sets
    15+15 banded standing trunk twists
    20-30 deadbugs
    rest 2 min bwn set

    Cool down
    2-3 min light cardio
    3-4 min foam rolling for upperbody / lower back
    1 min Wall pec strech
    1min tricep streching