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

  • Øveren og god Workout

    EMOM - 12

    M1: 5 snatch 60kg. + 10 toes to bar
    M2: 15 cal row
    M3: 5 Clean and Jerk 60kg. + 10 toes to bar
    M4: 15 cal row
    M5: 5 thrusters 60kg. +10 toes to bar
    M6: 15 cal row
    and repeat.

    hvis du ikke når at blive færdig med din station så går du videre, tiden skal overholdes.

  • 2/15/16 Cardio Workout

    Elliptical Intervals - 4 Rounds:
    2min @ 150 bpm
    2min @ 180+ bpm

    Treadmill Intervals - 3 Rounds:
    1min @ 150 bpm
    2min @ 180+ bpm
    1min @ 150 bpm
    2min @ 180+ bpm
    1min @ 150 bpm

  • 4 rounds Workout

    4 rds:
    1min: C/J 135/95lbs ( power, goal 10-15 reps)
    15s rest
    1min: box over burbee 30/24` ( regionals standard)
    15s rest
    1 min: ski
    15 rest
    1min: 4-10 bar mu (unboken) + amrap DU
    15 s rest
    1min: sled push ( heavyish, slow run)
    90s rest

  • 2/22/16 Metcon Workout

    50-40-30-20-10
    Thrusters and Sit-ups

    *20min time cap

  • 2/29/16 Auxiliary Workout

    10min kipping strength work - 3 Rounds:
    30sec hollow hold
    30sec rest
    30sec superman
    30sec rest

    Then
    5min kip swing on bar, work on grip and core strength

  • 2/29/16 Metcon Workout

    Teams of 2, for time:
    100 deadlifts 185/125
    100 pullups (C2B)

  • Man Maker Workout

    3 Rounds:
    300m Row
    10 Burpees Over Rower
    5 Man Makers 45lb dumbbells

  • Jacked gymnastics + conditioning Strength

    130 min

    1.Own skill: HSW practice for 15 min
    - PR 20 steps! :)

    2.JG PP 19.7.2018
    A. Ring muscle ups, complete:
    - 5 x 5 ring swings
    - 5 x (3 ring swings + 2 hips to rings + 3 ring swings)
    - 5 x (1 ring muscle-ups no dip + 1 hips to rings)
    - scaled to 1 ring muscle up no dip
    - total of 9 x 1 ring muscle ups no dip

    3.Strength
    A. Pause Back Squat - 3x3

    4.Conditioning
    A. For time:
    300m Air runner
    5 Rope climbs
    30 Deadlift @ 70kg
    5 Rope climbs
    300m Air runner
    Time: 10.06

  • 2/22/16 Strength Strength

    Bench Press 5x10

  • Jacked gymnastics + conditioning Workout

    120 min

    1.Own skill
    A. Bfly pull up practice for 15 min

    2.JG PP 19.7.2018
    B. Capacity
    - 3 minute AMRAP of butterfly pull-ups in sets of 3 only
    - Small butterfly pull ups, total of 7 sets = 21 reps

    Rest 3 minutes
    - 3 minute AMRAP of kipping TTB in sets of 3 only
    - Total of 13 sets = 39 reps

    C. Accessory, 3 rounds:
    - 10 support swings
    - 10 bottom of dip swings
    - 20 LYTP

    3.Conditioning
    A. 0:00-10:00
    2-4-6-8-10-.. Shoulder to overhead 35kg
    10+10m Double KB Walking lunge between sets - 16 kg
    Result: 3 clean & jerk @ round of 12

    B. 10:00-15:00:
    Heavy single in Clean
    Result: 60 65 67.5 kg

    15:00-18:00 Rest

    C. 18:00-23:00:
    5min AMRAP:
    6 Thrusters @ 35kg
    10 KB Swing
    - All out!
    Result: 5 rounds + 2 thruster = 82 reps