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

  • WOD: For quality Workout

    30min for quality
    1-3 rope climb
    5-8 + 5-8 pistol squat
    6-10 sandbag over shoulder
    5-8 paused ring row
    8-12 weighted box get over
    8-12 deadlift (~50%)

  • 11.5.2023 Light Cardio Workout

    30-60 Minutes Bike
    60-90 Minutes Walk
    20-30 Minutes Swim
    30-40 Minutes Jog

  • Stuganfit Workout

    A: 10x 30 on/ 30 off pogo jumps
    Straight into…
    B: 10min emom 3x height jump
    Straight into…
    C: 2,5km run(Lilla rundan)
    Straight into…
    D: 20min emom 15xrkb swing

  • Weightlifting + conditioning Strength

    105 min
    Warm up for 20 min

    1.WL
    A. Clean from blocks
    4x2
    x70-75 % / "2 reps in the tank"
    New set every 3 minutes
    - 52.5 kg

    B. Clean pulls
    3x3
    x100 % of your clean 1 RM
    90 s. Rest between sets
    - 70 kg

    C. Split jerk
    4x2
    x70-75% / "2 reps in the tank"
    New set every 3 minutes
    - 50 kg

    2.Conditioning
    2 rounds for quality and frequency:
    20 Power snatch 25 kg - 1.35, 1.27
    60 s. Rest
    20 Thruster 25 kg - 1.05, 1.01
    60 s. Rest
    10 Bar facing burpee - 0.38, 0.31
    60 s. Rest

    3.Core and shoulder health
    - Not done

  • Gymnastics + strength Strength

    110 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 30
    - BCTB x 25

    2.Squats
    A. Back squat
    10x60%
    8x70%
    6x75%
    4x80%

    B. Front squat
    3x5x70%
    - 56 kg
    - New set every 3 minutes on both sets

  • New York Minute Workout

    Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete

    ♀ 14-lb ball, 105-lb barbell
    ♂ 20-lb ball, 155-lb barbell

  • Gymnastics + strength Strength

    105 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 15 x 1

    2.Strength
    A. 1 RM weighted chin up
    - 10 15 20 25 kg

    B. AMRAP2: Max reps strict chin up
    - 20

    Rest 2

    C. AMRAP2: Max reps strict HSPU
    - 12, feet on 24" box

    Rest 2

    D. AMRAP2: Max reps horizontal ring row
    - 20

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.4 km, 7.08 min/km
    HR 127/161

  • Total workouts of the week Workout

    Rest day, total workouts of the week 7 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aerobic work x 4 - 220 min
    Upper body strength x 1
    Squat -

    Gymnastics
    MU - 15
    BMU - 15
    BFLY -
    BCTB -
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 45 min
    Avg. cals/day - 2650

  • Total workouts of the week Workout

    Workouts of the week 10 hours, x 6
    Week 3/3