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

  • 6 min amrap Workout

    2 clean
    2 front squat
    2 push press

  • AMRAP with pair 12min Workout

    With pair 10 Push-up, 5+5 Lunge, 150m run in 12min

  • Back squat 1Rm Strength

    Ekaksi ihan tappiin ilman vyötä ja vielä korkeammat raudat vyöllä.

  • Jacked gymnastics + conditioning + strength Strength

    140 min
    Warm up for 10 min
    1.Gymnastics
    A. Ring MU Skills
    - RS 3 x 5
    - HTR 6 x 1
    - Turn with band
    - MU assisted 5 x 1
    - MU 4 x 1 + 5 fails
    - Total of 9 MU

    B. Every 2 minutes for 10 minutes:
    20-30 Double unders - 20
    5 m HS Walk
    Times: 1.07 (2 sets), 1.10 (3 sets), 1.15 (3 sets), 1.15 (3 sets), 1.07 (2 sets)

    2.Weightlifting
    A. Every minute on the minute for 8 minutes:
    5 Clean and jerks @ 35 kg
    161/179

    3.Strength
    A. 3 sets:
    1-3 Slow Eccentric muscle ups - 3 3 3
    6 DB Bench AHAP - 30 30 30 lbs
    Rest 2 min

    4.Accessory
    A. 2 sets:
    8+8 KB Windmill - 6 6 kg
    10 KB Box step ups - 16 16 kg
    Row 500 m

  • Frogger Workout

    Warmup:
    250 m jog, then
    2 Rounds
    5x Bootstrapper
    6x Perfect Stretch
    7x Situp

    3 rounds
    5x Wall Squat
    10x Air Squat
    10x Jumping Squat
    20x Walking Lunge

    Rest

    4 rounds (:30 work, :30 rest)
    Frog Hop
    Rest
    4 rounds (:30 work, :30 rest)
    Split Jump
    Rest
    4 rounds (:30 work, :30 rest)
    Burpee

    Finisher
    5 min jog

  • Fredag 20/4 2018 Workout

    A: Every 90sec for 3 rounds
    1: Deficit Strict HSPU x5 @ 50A1
    2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

    B: 5rft
    5 renegade rows(L+R=1 rep)
    5 DB clean
    5 DB thrusters

  • Sandystorm 2 Workout

    4 MINUTE AMRAP
    21-15-9:
    -Kettlebells
    -Burpees

    Rest 4:00

    4 MINUTE AMRAP
    15-12-9:
    -KB front squats
    -Burpees

    Rest 4:00

    4 MINUTE
    -KB's
    -Burpees
    RX+ As Prescribed

  • SNATCH Strength

    SNATCH
    6 x 2 (80 %)

  • HPC, KB, Push-up Workout

    Three rounds for time of:

    95 pound Hang power clean, 15 reps
    15 Kettlebell swings, 35 pound
    15 Push-ups

  • 30 min OTM Workout

    5 kierrosta OTM

    -30 sek käsilläseisontapito
    -20 KB swing
    -5-10 maltese push up, (sormet osoittaa varpaisiin, keskity tiukkaan keskivartaloon)
    -5-10 toes to bar
    -max matka käsilläkävelyä
    -12 burpeeta jalkaterät kokoajan yhdessä (kengät koskee toisiaan)