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

  • Työntävät apuliikkeet 3.vk Workout

    3 x 15
    Askelkyykky kuulalla/käsipainoilla
    Pystypunnerrus käsipainoilla
    Ojentajat taljassa

  • Total workouts of the week Workout

    Rest day, total workouts of the week 5 hours, x 4
    Deload week

    Strength & conditioning
    Metcon x 1
    Aerobic work x 3 - 130 min
    Upper body strength -
    Squat -

    Gymnastics
    MU - 15
    BMU - 15
    BFLY - 30
    BCTB - 25
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 5
    Avg. time to bed - 22:30
    Avg. hours asleep - 8 h 10 min
    Avg. cals/day - 2500

  • Tailspin Workout

    AMRAP 14:
    15 Thrusters (42.5/30kg)
    30 Double-Unders
    15 CTB Pull-Ups
    30 Double-Unders

    • Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh.

  • 11/9/20 Workout

    Warm up(10)
    2rds
    20 mountain climbers
    10 plyo
    20 heels to rear
    10 single leg deadlift

    WRK(20)
    800m run, then at the 6:00 mark complete 4 rounds of the following as fast as possible:

    200m run
    20 hrpu w/shoulder tap
    10 goblet squat(choose weight)
    *repeat 4x as fast as possible, while maintaining quality form. Form first!

    Finisher
    50 flutter kicks
    1:00 butterfly stretch

  • Snatch complex 5 Strength

    5x complex of:
    1 snatch
    1 hang snatch
    3 overhead squat

  • Böj och bänk Strength

    Back squat 8x5@65%
    Bench press 8x5@65%

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots (20/14#)
    3 HSPU
    1 power clean (225/155#)
    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    20# wall ball
    185# Power Clean

  • Benchmark WOD "POPEYE" Workout

    20' AMRAP
    5 C2B (hard version of pull movement)
    10 wall ball
    15 KB swing @ 24/16kg

  • Rest day Workout

    Rest day

  • Henkeli 170919, part 1 Workout

    warm up: 10min erg ascending pace + shoulder openers

    5rds 1min on/1min off
    10-20wall ball (unbroken set)
    max reps du