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

  • OHS 12 RM Strength

    OHS 12 RM

  • Deadlift decifit 6x3 Strength

    Decifit deadlift 6x3 reps

  • Deadlift decifit 5x4 Strength

    Decifit Deadlift 5x4 reps

  • Box P 02-04-2020 Workout

    STRENGTH
    1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
    - use a parallel box
    - use a wider than normal stance
    - Take 3-4 sets to build to work weight
    - Goal: 6 working sets with perfect mechanics and explosive drive off of the box

    2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
    - Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

    3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

    4) Air Bike Sprint: Max Calories in 1:00
    - Goal: All out Max Effort Sprint.

    EXTRA CREDIT
    Banded Glute Bridges: 3 x 25. Rest 60s.

    COOLDOWN
    - Foam Roll Hamstrings x 60s each
    - Active Straight Leg Raises x 20 reps each side.

  • The Hellion Workout

    2-4-6-8-10-8-6-4-2 of

    Two-arm KB swing
    Right arm KB swing
    Left arm KB swing
    Right KB thruster
    Left KB thruster

    for time

  • Home workout 040420 Workout

    4 Rounds for time

    5 Wall Climbs
    20 Situps
    400m Run

    *If you are unable to run - go for 2 minutes of mountain climbers

  • B. Conditioning Workout

    FT:

    in teams of 2:

    50 clusters 60kg
    50 burpees
    100 db snatch 22.5kg (10 each)
    50 pushups
    100 front squats 60kg (10 reps each)
    50 burpees
    100 SDHP 40 kg (10 rep each)
    50 pushups
    100 steps walking lunges 60kg (10 reps each)
    50 burpees
    50 clusters 60kg

  • A. Bear Complex Workout

    E2MOM x 10

    1 bear complex

  • 5km fartlek Workout

    1km lätt jogg
    1km spring snabbt
    1km lätt jogg
    1km spring snabbt
    1km lätt jogg

  • ADDITIONAL BODYWEIGHT HOME WORKOUT Workout

    WARM-UP

    30-20-10 Air Squat Cross Kicks video
    10-15-20 Sit-Up

    Handstand Shoulder Opener

    BODYWEIGHT STRENGTH

    3-4 rounds, rest 30-60sec between movements.

    1) 5-10 Push-Up, tempo 32X1 + 10sec Hold 1cm chest from the ground
    2) 3-5 Table Rows + 10sec Hold at top position video
    3) 5-10 HSPU (strict) + 10sec Hold head 1cm from the floor
    4) 10 Hollow Rock + 10sec Hollow Hold

    RPE 3+ to 4

    Tailoring Options:
    Increase or decrease the rep scheme
    Table row→ Pull-Ups→ Door Frame Row
    HSPU→ HSPU feet on the couch

    CONDITIONING

    50 rounds for time:

    1 x Lunge + Reverse Lunge right leg
    1 x Lunge + Reverse Lunge left leg
    3 x Air Squat

    RPE 4, very heavy breathing

    Do one forward lunge followed with reverse lunge. Repeat the same with the other leg. After that 3 air squats. That is one round. Total of 50 rounds.

    COOL DOWN

    3-6 rounds of Squat Flow video