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

  • Warm up and strength Strength

    3 rounds
    Bike or Row
    0:45 sec easy pace
    0:30 sec moderate pace
    0:15 sec fast pace

    Burgner warm up with PVC pipe
    1.Down and up
    2. Elbows high and outside
    3. Muscle snatch
    4. Snatch land
    5. Power snatch + OH squat
    * go through each movement a couple of time and explain form.

    Snatch drills
    3 rounds (with empty barbell)
    1 muscle snatch
    1 high hang snatch
    1 above knee snatch
    1 below knee snatch
    1 power snatch from floor
    1 OH squat

    Strength and skill
    Every 1:30 x 10
    1 Power snatch + 1 OH squat
    * increasing weight every 2-3 rounds

  • Heavy bike&core Workout

    A.
    20min Bike erg (85-90% effort)

    B.
    3 sets:
    40s ON / 40s OFF
    1. Burpee over parallettes
    2. KBS
    3. Slamball
    4. Alt V-ups
    5. Assault/Xebex
    6. DU

    C.
    Tabata:
    Cyclist crunch / Toe touches

  • WOD Workout

    For time:
    1000m row
    50 burpee box jumps
    50 TTB (sub leg raises)
    800m run

    • if more than 3 people then have half of them do the run first and the other half do the row first

  • Warm up and strength Strength

    400m Run or 25/20 cal bike
    2 rounds
    10 good mornings
    10 light wallballs

    Strength
    Deadlifts
    E2MOM x 8
    10 reps @ 50% 1RM

    • weight stays the same throughout EMOM.

  • HOME WOD 22 Workout

    WARM UP
    10-15 min cardio . Get the heart rate up in any way.
    Warm up shoulders 5min. Rotate and swing to increase blood flow to shoulders.
    STRENGTH/SKILL
    Single arm tempo press 3X30
    6x 8 reps
    Use heaviest weights possible.
    Between every set do 10 push ups with feet elevated on chair or lower if needed.
    WORKOUT
    Intervalls
    4x 2min on 2min off

    during 2 min
    20 squats ( Change squat variation every round)
    10 sit ups
    20 mountain climbers
    Max reps of burpees.

    Push hard and go fast to get as many burpees as possible each round.

    COOL DOWN
    5 min calm breathing lying on back. then stretch for 5min.

  • WOD 13/07/20 Workout

    AMRAP 15' OF:
    200MT RUN WITH WODDEN LOGS
    12 ALT PISTOL SQUAT
    12 KTB A. SWING 32/24 24/16

  • 12.7.2020 Home workout Workout

    AMRAP 10

    30 Jumping jacks
    20 Sit Ups

    AMRAP 10

    30 Plank Jacks
    20 Air Squat

    AMRAP 10

    30 Burpees
    20 Pull ups

  • Main site Wednesday 200708 Workout

    Complete as many rounds as possible in 20 minutes of

    ♀ 25-lb. DBs ♂ 35-lb. DBs

    Use a single DB for the pull-ups and sit-ups and two for the squats.

  • Lördag 11/7 2020 Workout

    10min emom
    1x box jump
    *Try to Add height Every jump
    +
    3min amrap
    DB Devil press
    1min rest
    12min emom
    Min 1: Amrap DU
    Min 2: 15 FLR burpees
    Min 3: 20 Situps
    1min rest
    3min amrap
    DB devil press

  • 11.7.2020 Home Workout Workout

    Run 7,5 km