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

  • 12.6.2023 Tall Task Workout

    AMRAP 3 x 5 Rounds

    30 Wallball Shots
    Max Calorie Row

    Rest 1 minute between rounds.

    • With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 Quick sets works great if your breaks are less than 10s. 4-6 quick set work great if your breaks are less than 5s.

    • After the first round, we'll have a feel for the number of calories we´ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.

  • POLICE ACCADEMY Workout

  • Ring muscle-ups Workout

    EMOM4
    - 3-4 RMU

  • CAP MAUSER Workout

  • Midline Workout

    Midline

    4x
    5 Strict TTB
    +
    15 GHD Sit Ups
    Rest 2 mins between sets

  • "This Little Gym Piggy" Workout

    3 Rounds For Time:
    400 Meter Run
    30 Sit-Ups
    30 Lunges (in-place)
    30 Push-Ups

  • Power clean Strength

    A: Weighted trap bar jumps 8x3
    B: Power clean 3-3-3-2-1
    C: leg press, Build up to heavy set rpe 8/9
    D: Leg extensions 2set
    E: Seated calf raises 2x15

  • Paksun pojan Sunday beach pump Workout

    3 rounds:
    6-10 chinups
    8-12 dips

    3 rounds:
    10-15 chainsaw
    15-20 push-ups

    Accessory 3 rounds:
    12-20 hammer curls
    Handstand skills
    Butterfly skills

  • conditioning Workout

    2 rounds
    10 min of each
    bike erg
    row erg
    ski erg
    HR 70-75%
    or run outside for 60 min 2 same HR

  • Main site Saturday 230610 Workout

    Complete as many rounds as possible in 15 minutes of

    • 50 double-unders
    • 25-ft overhead walking lunge, arm 1
    • 25-ft overhead walking lunge, arm 2

    ♀ 35-lb DB ♂ 50-lb DB