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

  • Legs 30/30 Workout

    30 sec work/30 sec rest
    3 rounds, about 10 reps each move

    1. Front squat
    2. Lunges
    3. Romanian deadlift

  • 6/2/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(16)
    On the 2:00 x8
    10 s/a overhead walking db/kb lunge
    switch arms each round
    15 sit ups
    20 dumbbell hopovers
    record slowest round

    Finisher
    100 temp tantrum
    1:00 min samson

  • COOL DOWN Workout

    5min Row/Airbike with nose breathing only

    Flow of your choice

  • WOD 18/05/19 Workout

    TEAM WOD of 2 – 1 rounds each member
    5 Intervals 5’ ON, 1’ OFF
    AMRAP:
    9 Air Squat
    6 DB Push Ups
    3 Double DB CLEAN & stoh 22,5/15

  • Lördag 6/6 2020 Workout

    Partner WOD
    5rft
    400m partner run
    30 Wall balls
    20 TTB
    10 HSPU

  • Gymnastics + strength Strength

    150 min
    WU 15 min
    1.GS
    A. HSW 10 min

    B. MU 40 min
    - RS
    - TWB
    - HTR
    - 2 S + MU x 7
    - Total of 7 MU

    2.Strength
    A. HSPU positional work:
    5 x 10 Box pike HS Scap push ups – Rest as needed

    B. 5 x Tough effort Pike HSPU – Rest as needed (3-5s eccentric)
    20" box + knees on box: 5 8 6 5 4 reps

    B. Bench press 10 RM
    - Max 3 sets-

    C. Bench press
    5 x 8 @ 10 RM Weight
    - Rest as needed-

    3.Accessory
    A. False grip ring row Chest to rings hold 3 x Tough effort (Rpe 8)
    - 45 35 35 s.
    B. Three point DB row 3x6+6 (Heavy)
    - 35 35 35 lbs.

  • Total workouts of the week Workout

    Total workouts of the week 2 hours, x 2
    Sick/rest 29.4.-2.5.2019

    Metcon: -
    Aer: -
    Squat: -
    BB: pe

    Gymnastics:
    BMU: 5
    Bfly: 35

    Sleep 5/7
    Avg. 8 h 00 min
    Avg. tt. bed 22:30
    EA. 39 kcal/FFM

  • Body Armor Workout

    3 Giant Sets:
    15m DB OH Walking Lunge (left arm)
    10 Single DB Stiff-Legged DL (left arm)
    15m DB OH Walking Lunge (right arm)
    10 Single DB Stiff-Legged DL (right arm)
    21 GHD Sit-Ups

    Rest 2:00 between sets.

  • WOD 15/09/20 Workout

    AMRAP 5' OF:
    400MT RUN
    15 HSPU
    MAX HANG POWER CLEAN 60/40 40/25
    REST 1' ×3 SET

  • Clean complex Strength

    5 sets of
    2 squat clean & split jerk

    -weight 70-80 % of 1RM