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

  • Rush Workout

    4 rounds for time
    12 PU
    10 DB Thruster@2x22,5/15kg
    80 DU

    TC: 8'

    B/
    20 Burpee over the Box @70/80cm
    40 Cal Row/Bike
    40 T2B
    20 BMU
    40 T2B
    40 cal Row/bike
    20 Burpee over the box @70/80cm
    TC: 25 mins

  • Rowing, Thrusters and ropeclimbs Workout

    16 min amrap

    Score is total amount of reps

  • Sjuk hela vecka deload pass🤧 Strength

    A: back squat 3x5
    B: Bench press 3x5

  • 1/29/20 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 samson stretch

    Workout(20)
    5/4/1=:25 work :15 plank :20 rest
    body builders
    wallsit
    lateral hopovers
    reverse sb burpee w/press

    Finisher
    50 cross crunch
    1:00 butterfly stretch

  • Chin-up method Antikainen wk 11 Strength

    Chin-up 6x6x80%

  • Takakyykkypyramidi Workout

    Chooe starting weight, add +10 kg and come back to start. Max 4 min/round. For example:
    Max 10 reps @ 50 kg
    Max 10 reps @ 60 kg
    Max 10 reps @ 70 kg
    Max 10 reps @ 80 kg
    Max 10 reps @ 90 kg (reps done 4x)
    Max reps @ 80 kg
    Max reps @ 70 kg
    Max reps @ 60 kg
    Max reps @ 50 kg

  • Aerobic work Workout

    45 min
    3 min run/1 min walk
    7 km
    HR 128/156
    6.29 min/km

  • Gymnastics + strength Workout

    125 min
    Warm up for 15 min
    1.HSW
    - 15 m

    2.Ring muscle up
    A. Drills

    B. MU 20x1

    C. Strict MU 4x2

    D. Every 90 s. for 3 rounds:
    - Ring dips (RiR 2-3) - 7 6 6
    - 12-18 GHD Sit ups - 18 18 18
    - 3-5 Muscle up fallbacks - 4 4 4

    3.Strength
    3 sets:
    8-12 DB Bench press - 10x25 12x25 12x25
    8-12 V-handle Lat pulldown - 12x30 12x35 12x35

  • Gymnastics + conditioning Workout

    130 min
    Warm up for 15 min

    1.HSW
    - 20 m

    2.Chest to bar
    - Drills
    - BFLY x 30
    - BCTB x 25 (singles)

    3.Rowing intervals
    8x3 min on/2 min off @ 2:01-2:08/500 m pace
    - Times: 2.08, 2.06, 2.05, 2.05, 2.03, 2.03, 2.01, 1.58
    - Avg. 2.04/500 m
    - HR 155/185

    4.Accessory
    3 sets:
    Banded shoulder circles x 6
    Bear to Table x 5+5

  • Aerobic work Workout

    40 min
    3 min run/1 min walk
    HR 127/152
    6 km
    6.42 min/km

    60 min massage