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

  • Weightlifting + aerobic work Strength

    100 min
    Warm up: EMOM12 + 25 m HSW
    1.Weightlifting
    A. Barbell warm up
    B. 5 sets: 3 Hang squat cleans
    - Rest as needed
    - 50-70% Load

    2.Aerobic work
    A. 3 x 15 min row with rate increase, rest 2 min bs.
    0:00-05:00: 20 spm
    05:00-09:00: 22 spm
    09:00-12:00: 24 spm
    12:00-14:00: 26 spm
    14:00-15:00: 28 spm
    - PK
    Set 1: 2.23.9/500 m, 3126 m, 134/150
    Set 2: 2.27.1/500 m, 3058, 134/146
    Set 3: 2.25.1/500 m, 3101 m, 135/147
    Total avg. pace 2.25.3/500 m

  • Gymnastics + conditioning Workout

    70 min
    Warm up: EMOM12
    1.Skill
    A. Butterfly pull up drills
    - 4 sets of box assisted butterfly pull ups
    B. Butterfly pull ups
    - 7 + 8 + 9 + 11 = 35 reps
    - 11 reps - PR

    2.Conditioning
    A. 15min @ 70% effort:
    15+15m one arm Farmers carry - 12 kg KB
    10+10 one arm KB swing - 12 kg KB
    5 m HS walk
    -rest 60s-
    Result: 4 rounds

  • WB + BOB Workout

    10 min AMRAP UGIG
    30 WB
    10 BOB

  • Snatch 3x3 Strength

    Three sets of 3 full Snatches

  • Muscle & Power, YV2 Strength

    Bent over barbell row 4x12 reps

  • Tisdag 30/10 2018 Workout

    A: Practice kipping for 10min

    B: 10 km partner row
    Switch every 1000m

  • Hip thrusts 5x12 Strength

    Hip thrust 12-12-12-12-12 reps

  • Gymnastics + conditioning Workout

    105 min
    Warm up + HSW practice for 25 min - 20 m HSW
    1.Gymnastics - ring muscle up
    A. Ring MU drills for 20 min
    - Support swings 2 x 10
    - Ring swings 4 x 5
    - Turn with band 4 x 2
    - Hips to rings 4 x 1

    B. Every 80 s for 10 rounds:
    1 Ring MU
    - Total of 15 ring muscle ups

    2.Conditioning
    A. At 70 % effort:
    10 min Ski - avg. pace 2.22 / 500 m
    60 Double unders
    10 min Row - avg. pace 2.14 / 500 m
    30 Walking lunge steps
    10 min Jog - avg. pace 6.00-6.15 min/km
    Time: 33.15
    160/174

  • Pullups, Pushups and kettlebell swings Workout

    30 MINUTES EMOM

  • WOD 291018 Workout

    Team of 2
    8/6 rft: (1 rnd each ath)
    14 wall ball
    7 POWER Snatch 60/40