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

  • Football 13 Strength

    A: Back squat 10x3 amrap rpe 7 sista setet
    B: Leg extensions 2set
    C: 10min emom 2x strict Hspu Amrap sista setet

  • 4x4x40 Workout

    4 rounds with partner:

    40 power snatch
    40 box over jump
    40 pullup
    40 cal row

  • Muscle & Power, YV1 Strength

    Bench press 3 RM, then 3x3 @ 90%

  • "BlackJack" Assault Workout

    AMRAP in 21min

    21 cals assault bike
    21 Kettle bell swings (#57)
    21 Abmat sit-ups

  • Fredag 20/11 2020 Workout

    E2M for 18min (3 sets of each):
    1 – Snatch-Grip RDL x 8 @ 4011
    2 – Evil wheel or Barbell Roll-Outs x 12-15
    3 – Band assisted Nordic hamstring curls x6-8
    +
    Partner wod
    20min Amrap
    Row for meters
    Use one rower/team.
    Switch rower E2M.
    Resting partner must complete 15xDouble kb squat @24/16kg before he/she can start rowing.

  • Bike, burpees an D-ball Workout

    5 RFT

    • 15 cals Assault Bike
    • 10 Burpees over D-Ball 50kg
    • 5 D-Ball over Shoulder 50kg

  • Nanorosso 20.11.20 Workout

    Amrap 12'
    25 double under
    9 ttb
    25 double under
    9 hang squat snatch 35kg

  • 11/19/20 Workout

    Warm up(10)
    2rds
    20 jax
    10 pik n grass
    20 knuckle draggers
    10 reverse lunge

    WRK(25)
    WRK 4:00 REST 1:00 x5
    8 kb/bb/db sumo dead high pull
    24 mountain climbers
    8 sit ups

    Finisher
    50 oblique crunch
    1:00 samson stretch

  • 11/18/20 Workout

    Warm up(10)
    2rds
    20 jax
    10 pik n grass
    20 knuckle draggers
    10 reverse lunge

    RCVR(20)
    200m run on the 2:00 x10

    Finisher
    50 double crunch
    1:00 IT stretch

  • 11/17/20 Workout

    Warm up(10)
    2rds
    20 jax
    10 pik n grass
    20 knuckle draggers
    10 reverse lunge

    WRK(21)
    On the 3:00 x7
    12 alternating dumbbell shoulder press
    6 v-ups
    12 dumbbell/barbell/sandbag hang cleans
    6 shuttle drops(5 yard suicide w/body builder at each turnaround)

    Finisher
    50 slow bicycles
    1:00 hamstring stretch