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

  • Front Squat 5-4-3-3 Strength

    Front Squat 5-4-3-3

  • Extra Credit 24-01-2022 Workout

    Banded Pull-Through: 3 x 25. Rest 60s.
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Thruster 1rm Strength

    A: Strict Hspu 4set
    B: Thruster 1rm
    C: For time
    21-15-9
    Burpees
    Alternating Kb snatch@16kg
    Start every round with 1000m bike@2kph

  • Back Squat Ladder Strength

    3 rounds: 3-2-1 with 90sec rest
    between sets and 3min rest
    between rounds.

  • Snatch (ei comp) Strength

    Then 9-12x Single.. Lift every
    60-90sec @80-90% of 1RM. All
    sets across (same loading).

  • 12.8. Strength

    WU 1 3 x 3mi:
    Ergo

    WU 2 30/30 x 8, 2 rnd:
    1) Y-pull+ press btn
    2) banded external rotation
    3) wall Angel
    4) lapaveto

    Every 2min x 5:
    Bench press 8-8-6-6-4

    Every 1,5min x 12:
    1) 10-12 biceps curl
    2) 8-12 Z-press
    3) 15-20 push up knee down
    4) 10-15 banded triceps push down

  • Snatch (ei comptrain) Strength

    Find heavy of the day in 15min
    (RPE 4+ to 5)

  • OPTIONAL Workout

    2-3sets:

    8+8 reverse lunge
    8+8 Db row

  • Emom 15 Workout

    3 snatch
    3 over head squat

  • WOD: Teamwork Workout

    In teams of 4 - one pair works, one pair rests, change workers E2MOM, divide work anyhow.

    a) AMRAP12:
    10 sandbag over shoulder
    10 syncro burpee
    20 C2B / 40 pull up

    b) AMRAP12:
    20 syncro db snatch (22,5 / 15)
    20 double box get over (120 / 100)
    40 DU / 80 SU

    c) AMRAP12:
    30 / 22cal bike / ski erg
    30 syncro sit up
    60 KBS (24 / 16)

    Result: 1 point for a completed movement (so 3 points for a full round completed).