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

  • Stuganfit Workout

    A: 10x 30 on/ 30 off pogo jumps
    Straight into…
    B: 10min emom 3x height jump
    Straight into…
    C: 2,5km run(Lilla rundan)
    Straight into…
    D: 20min emom 15xrkb swing

  • Stuganfit Workout

    A: 1 Kb Snatch + 3 SA Kb press x5
    B1: Assisted SA push ups 3x6/arm
    B2: SA kb rows 3x15/arm
    C: Push ups 5x10

  • Row + pull-up metcon Workout

    10 Rounds with partner (5 each, YGIG) for time of:

    • 500/400m Row
    • 20 Pull-ups

    Timecap: 30 minutes

  • Deadlift 4-3-3-2-2-2 Strength

    Keep good technique

  • MAYFLY PRO TRACK Workout

    A,
    Log your best Back Squat 1 rep max lift.

    Only log the heaviest 1 rep, do not include sets prior to it.
    20 mins to find your 1RM for the day.

    B,
    10 rounds for time of:
    30 Double Unders
    7 Deadlifts, 70/47kg
    5 Box Jumps,70/60cm
    3 Hang Squat Cleans, 70/47kg

    Goal
    Sub 20 mins

    C,
    Complete as many rounds as possible in 8 mins of:
    10 R Paloff Press
    Single Arm Kettlebell Overhead Carry, pick load, R 30m
    L-Sit Hold, 15 secs
    10 L Paloff Press
    Single Arm Kettlebell Overhead Carry, pick load, L 30m

    EASY

  • E2MOM*20 Workout

    1) 1000m bike
    2) 5pc & 10 situp

  • 18.5.2023 Light Cardio Workout

    30-60 Min Bike
    60-90 Min Walk
    20-30 Min Swim
    30-40 Min Jog

  • SKILL Workout

    HS Walk skill

    10min EMOM
    1.min HS walk 5-15m
    2.min ergo 8-12 burpee

  • BikeErg Workout Workout

    1 Min Hard (90-95 RPM)
    2 Min Easy
    4 Min Hard (85-90 RPM)
    3 Min Easy
    2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
    -Rest 3 Min-
    2x (7 Min Mod (80-85 RPM), 3 Min Hard (90-95 RPM)
    Total: 53 Min

  • Speed work Strength

    Speed work, rest at least 2 min between sets
    A1) hang power snatch 3x4x60%
    A2) hops 3x10m
    A3) drop jumps 3x4
    A4) jumping push ups 3x5