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

  • 11.10.2019 RestDay! Workout

    Uimaan :)

  • Box P 01-05-2020 Workout

    STRENGTH
    1) Push Press: 5-4-3-2-1+. Rest 2:00
    - 3-4 singles above 90% building to a new 1RM
    2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
    - Neutral grip

    METCON
    For time:
    100 Double Unders
    25 Push Press (95, 65)
    75 Double Unders
    20 Push Press (135, 95)
    50 Double Unders
    15 Push Press (155, 105)
    - Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.

    *9:00 Time Cap

    EXTRA CREDIT
    Banded OH Triceps Extensions: 4 x 15. Rest 60s.

  • 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

  • Lördag 6/6 2020 Workout

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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 h, x 6

    Strength & conditioning
    Metcon: x 1
    Aer: x 1, 60 min
    Squat: 1600 kg
    BB: x 2

    Gymnastics:
    MU - 44
    BMU - 18
    Bfly - 75
    BCTB -
    HSW - 70 m

    Recovery:
    Sleep 2/7
    Avg. 23:35
    Avg. 7 h 35 min
    EA -

  • Rush Workout

    2 rounds of
    10 Box Step Over 2x22,5kg/15kg
    8 Thruster 2x22,5kg/15kg
    6 sHSPU
    4 Power Snatch @60/40kg
    Then 3' rest after the end of the 2sd round.

    Repeat it 3 times

  • AMRAP 11:57AM Workout

    AMRAP 10
    10 C2B
    10 Squats
    10 cal Xebex assault bike

  • AMRAP 20min. Workout

    50m Row, 1 Power Snatch, 1 Lateral Bar over Burpee

    100m Row, 2 Power Snatch, 2 Lateral Bar over Burpees

    150m Row, 3 Power Snatch, 3 Lateral Bar over Burpees

    Continue to add 50m and 1 rep per movement each round until the time cap is reached.
    w/ Bike erg: start with 100m, Add 100m/rnd.
    (50m/100m = 1 rep)

    Barbell - 50 / 35kg

  • B. Jerk Technieque Workout

    1. Jerk balance
      3 x 3 @ 40kg

    2. Tall Jerk
      3 x 3 @40kg

    3. Jerk drive
      2 x 3 @80kg

  • 5 rounds back juttu Workout

    400m row
    15-21 KBS 24kg
    9-12 pull-up
    90sec rest