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

  • Front Squat Strength

    Front Squat 3RM
    RPE 5, maximum effort of the
    day.

  • Squat Clean Strength

    Squat Clean 1RM in 20min.
    RPE 5, maximum effort of the
    day.

  • Erg and a dumbell for 30min Workout

    30 Min amrap

    Først
    1 min Erg
    10,20,30,40,50 alt DB hang clean and jerks 17.5

    Efterfulgt af
    1 min Erg
    10,20,30,40,50 alt DB snatches (til jorden) 17.5

  • 15.10.2022 Chuck Heavy ( Aruba ) Workout

    For Time:

    1 Mile Row
    100 Push Ups
    1 Mile Run
    100 Thrusters 20/15kg
    1 Mile Row

    TC 40

    • Pace the roe in way that will allow you to get right to work on the push-ups that follow. Rowing around or bit slower than your 2k time trial pace is a solid place to be.

    • What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.

    • Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about 85% effort. It also might not to be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.

    • The final row is the last big push. The legs will feel heavy coming off the trusters so let's see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to fininsh.

  • BASIC WOD: Mobility Flow Workout

    4x12min ( A+B+A+B)

    A.)Upper body
    • 10 OHS-position shoulder rotation
    • 10 Bird dog
    • 10 Lying prone press
    • 10+10 Hinge wall ( 1 hand at a time)
    • 10 truck drivers

    B.) Lower body
    • 10 Curtsy lunge
    • 8+8 Box step down
    • 10 Kangaroo squat
    • 10+ 10 banded deadlift + good morning
    • 3+3 Full perfect sretch combo

  • Shoulder press 13RM Strength

    Shoulder press 13RM

  • CORE Workout

    2-4 rounds, rest as needed
    1) 10 Plate Sit-Up + 10 Hollow
    Rock
    2) 10-15 GHD Hip Extension
    with 3sec hold at the top
    RPE 3 to 3+

  • Fron Squat Strength

    Front Squat 5x3 @RPE 4+
    (1-2 reps in the tank)
    Rest 2-3min between sets.

  • 20221010 Workout

    WOD 20221010

    Warm up:

    50 jumping jacks

    3 rounds of:
    10 SDHP
    10 push ups
    10 thrusters

    WOD:

    FOR TIME
    30 HSPU
    30 BuRPEES
    30 PULL uPS
    PARTITION WORK IN ANY WAY

    TIME CAP 8 MINUTES

    Finisher:

    3 rounds of:
    20 Push-ups 
    20 Step-up
    40 Heavy bag punches
    20 Mountain climbers 
    Rest 60 secs between rounds

    Cool Down:

    Stretching movements
    Hydrate
    Recovery

  • 20221006 Workout

    WOD 20221006

    Warm up:

    5 min jog

    3 rounds of:
    10 db rogue rows
    10 db straight leg deadlift
    10 db split squats

    Wod:

    5 rounds of: 90 secs on, 30 secs
    Sprint
    Jumping jacks
    Jumping squats
    Step ups

    Cool down:

    Stretching movements
    Hydrate
    Recovery