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

  • Str c2b Workout

    E2'
    5×15"

  • AB Factory 16min Workout

    4 rounds
    45 second work
    15 second break
    Flutter kicks
    Side plank raises, left
    Bicycle abs
    Side plank raises, right
    Mountain climber

  • Crazy Amrap Workout

    4 AMRAP
    Run 600 metres
    max rep push ups
    rest 4 mins

    4 AMRAP
    10 box jumps
    10 pullups
    rest 4 mins

    4 AMRAP
    10 burpees
    10 Power snatch
    rest 4 mins

    4 AMRAP
    30 DU
    15 Push press 35-25

  • A ROPE AND A BAR Workout

    6 RFT

    TIMES TO BEAT

    Beginner athlete: 8min 7sec
    Average athlete: 6min 46sec
    Advanced athlete: 5min 25sec
    Elite athlete: 4min 4sec
    Regional athlete: 3min 31sec

  • Fredag 7/10 2016 Workout

    A: Styrka/färdighet
    C&J 5x2 @ 80%
    Clean DL 5x5@ 100% clean
    B:WOD
    800m run
    30 pull ups/ 10 strict pull ups/ring rows
    30 Front squats 80/60kg/ 30 farmer carry lunge steps
    30 pull ups/ 10 strict pull ups/ring rows
    800m run

  • WOD 270916 Workout

    A. 10-9-8-7-6-5-4-3-2-1
    Deadlift@100/70kg
    Back Squat@80/55kg
    Bench Press@60/40kg
    Shoulder Press@40/30kg

    B. Max reps C2B
    3' rest

    C. Max reps Pull-up

  • Gymnastic Density, Part 1: Pullups Workout

    "Gymnastic Density"

    *5min AMRAP Strict Pullups
    [start with a max unbroken set]
    *
    Rest 10:00

    5min AMRAP Strict HSPU
    [start with a max unbroken set]

    Rest 5 min

    Toes to Bar
    3min AMRAP Unbroken sets of 3 reps. Let go of the bar after each set of 3 reps. Record total complete rounds

    Record total number of Pullups done in 5 min, and the first max reps in the comments + Record Max reps in the Score Paper (gray folder).

  • Fredag 30/9 2016 Workout

    A: Styrka/färdighet
    C&J 5x3 @ 75%
    Front squats 4x8 @ 70%
    B:WOD
    Clean Dead Lift 5x5 @ 100% clean/Dead lift 5-5-5-5-5
    +
    Every 90 sec: 3 rounds
    1: Max strict pull ups
    2: 12/12 single leg hip bridge
    3: 12 back ext
    4: 10+10 dynamic side plank/vardera sida

  • Onsdag 28/9 2016 Workout

    A: Styrka/färdighet
    OHS 5x3 @ 1RM snatch

    B: WOD
    Every 2 minutes, for 10 minutes (5 sets):
    20-22 Walking Lunges with KBs in each hand, AHAP
    Every 3 minutes, for 15 minutes (5 sets):
    Bench Press x 3-5 reps
    Målet idag är att hitta 5RM
    3 rounds for quality:
    Single-Arm DB Row x 8-10 reps each @ 2111
    Rest 45 seconds
    Hollow Rocks/hold x 60 seconds
    Rest 45 seconds

  • Tisdag 27/9 2016 Workout

    A: Styrka/färdighet

    B: WOD:
    Every 90sec(3 rounds):
    1: 30m waiter walk /each arm
    2: Side plank 10+10 each side
    3: 30 sec german hang
    +
    20min amrap: Team WOD 3 person
    250m row
    12/12 Kb Snatch/1 arm kb swing
    50 DU/ 200m run
    15 TTB/hanging knee raises
    *congaline style workout