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

  • Muscle & Power, YV2 Strength

    Hang clean pull 5x5 reps

  • Running Workout

    40 min
    3 min run/1 min walk
    6.1 km
    Avg. HR 121
    Avg. 6.50 min/km

    60 min
    Bodywork

  • Gymnastics + strength + conditioning Strength

    170 min
    Warm up + COS 25 min

    1.HSW
    - 15 m

    2.BCTB
    - BFLY x 35
    - KS+BCTB 4 x 5+5
    - BCTB+hollow 8 x 1
    - BCTB+BFLY 2 x 1

    3.Strict HSPU strength
    A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
    - 4 3 3 3

    B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
    - 10 kg plates 1 x 5
    - No def. 2 x 5

    4.Front squat
    A. Build to max set of 3 for the day

    B. 4 x 3 @ 90% of today's max

    5.Metcon
    A. Every 4 minutes for 4 rounds:
    16 DB Snatches (unbroken) - 15 kg
    200 m Row
    - Go hard every round, but faster each round!
    - Times: 1.31, 1.27, 1.25, 1.21

    6.Accessory
    A. 4 sets:
    10 Ring face pull
    15 DB Lateral raises - 10 10 10 10 lbs

  • 18 min emom Workout

    18 min emom

    Odd 15 wb
    Even 10 power cleans 60kg

  • WOD Workout

    Cindy

    AMRAP 10'
    5 Pull up
    10 Push up
    15 Air Squat

  • Strength Strength

    Strict HSPU 5x5

  • Recovery 22112019 Workout

    8x5 minutes of
    Assault bike
    Ski erg
    Rower

    Keep HR under aerobic threshold

  • 21.11. Workout

    "King of Crossbar"
    1min/ 1 chin up, 2min/ 2 chin up, 3min/ 3 chin up...

    "Rock the Floor"
    Ekat 2min 20x mb slam/min
    Tokat 2min 15x mb slam/min
    Kolmannet 2min 20x mb slam/min

    Ab Tabata
    1. SL Reach
    2. Triagle Crunch
    3. Lateral Reach
    4. ST Arm

    4min Walking Lounge

  • Strength Strength

    OH Lunges 4x15m

  • WOD Workout

    Every 4 min x 4 sets
    30m Front Rack KB Carry
    10 Double KB Clean + Push Press @24/16kgs
    30m Front Rack KB Carry