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

  • Lördag 26/9 2020 Workout

    3min amrap
    15 TTB
    15 OHS 40/30kg
    Amrap row for cal
    3min rest
    3min amrap
    12 TTB
    12 OHS 45/32,5kg
    Amrap row for cal
    3min rest
    3min amrap
    9 TTB
    9 OHS 50/35kg
    Amrap row for cal
    3min rest
    3min amrap
    6 TTB
    6 OHS 60/40kg
    Amrap row for cal

  • Warm up and partner WOD Workout

    Warm up with a partner (split reps)
    20/16 cal bike or row
    20 wallballs
    20 wallball slams
    20 ring rows
    10 passthroughs each (each person grab their own pvc pipe)
    20/16 cal bike or row

    5:00 to continue to warm up movements

    Partner WOD (1 person work, person rest)
    40:00 AMRAP
    20 cal bike or 25 cal row
    20 Snatches 75/55
    20 Wallballs 20/14
    20 pull-ups
    20 front rack BB lunges 75/55

    *Every 4:00 and starting with the workout both partners do 30 dubs/60 singles

    *split work however you like but all movements must be done in order.

    *both partners must be done with jumping before continuing on with the workout.

  • Riggs Workout

    10 Rounds For Time:
    200 Meter Run
    1 Power Snatch (155/105)
    3 Bar Muscle-ups
    5 Strict Handstand Push-ups

    KILOS
    70/48

  • 5000 m row + accessory Workout

    75 min
    Warm up for 15 min

    1.For time: 5000 m row
    Total time: 21.03.4, 2.06.3/500 m
    Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
    HR 179/193
    Spm 25

    2.Cool down
    - 15 min easy bike

    3.Accessory
    A. Accumulate 30/side of 90-90 Hip rotations

    B. Accumulate 30 reps of Prayer stretch

    C. 2 min/side of Pigeon stretch

    D. 2 min of Forward fold

  • Endurance WOD Workout

    For 45 minutes at consistent pace:
    500 / 450 m row
    15 ring push ups /
    500 m run
    2 (legless) rope climb / 8 pull-ups

  • Front squat 5*7 Strength

    Front squat 5*7/ 3min rest

  • Metcon Workout

    • 12 Min AMRAP of:
    BB Shoulder to Overhead (80/55Kg) 8 reps
    Strict Pull Ups 12 reps

  • OHS 6x5 Strength

    OHS 6X5

  • 10 min row Workout

    Row 10 minutes just to do something.

  • Dirty Linda Workout

    For time:
    10-9-8-7-6-5-4-3-2-1

    Deadlift @ 1.5 x bodyweight
    Bench press @ bodyweight
    Squat clean @ 0.75 x bodyweight
    Assault bike 7/10cal after each round