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

  • 20 min rapsakat Workout

    20 min amrap with partner:

    30 cal bike
    20 t2b
    20 front rack lunges
    10 burpee bar over

  • KB swings/handstand walk/T2B Workout

    endurance
    6x200m (100%) (60s b/t sets)
    28s - 32s - 34s - 38s - 39s - 45s
    did the 1st as fast as i could and then my times naturally began to fall as i was doing max effort at each set.

    strength
    Deadlift 5-3-3-1-1-1-1
    60kg - 80kg - 120kg - 130kg - 140kg - 150kg- 160kg (PR)

    WOD
    For time:
    50 kb swings (28kg)
    -then-
    3 rounds of:
    15m handstand walk
    15 T2B
    -then-
    30 kb swings (28kg)

    My first workout with handstand walk! The KB swings completely destroyed my forearms which made it difficult on the handstand walk to do more than 5m per try. Then the handstand walk destroyed my core which made it difficult on the T2B. It was a cycle!

  • Wake up Workout

    5 min row, raise damper by 1 every minute

    4 rnds:
    12 Alternate DB snatches
    10 Strict press

    3 rnds:
    1 km bike
    5 c&j

  • KB Swing/Burpee/Pullup Triplet Workout

    Skill
    EMOM for 3 minutes: 20 seconds of unbroken L-sit Hold on Rings

    Strength
    Deadlift 5-3-3-1-1-1-1
    60kg - 80kg - 120kg - 130kg - 140kg - 150kg PR - 160kg failed attempt
    The 150kg felt heavy and I failed my first attempt on the 160kg. I think I could have done it on the second attempt but I didn't want to force the lift.

    Endurance
    6x200m Sprint (1min rest)
    33s - 34s - 34s - 33s - 33s - 35s
    Kept a very consistent pace throughout but it got really hard towards the end there.

    WOD
    Three rounds for time of:
    30 KB Swings (28kg)
    25 Burpees
    20 Pullups
    This destroyed my forearms and my biceps and after the first round the KB Swings got really heavy.
    My pacing was great on the burpees but those swings were just terrible!
    I really need to start doing more workouts with heavy KB Swings.

  • Turkey Bowl Workout

    Played football with Angela's cousins. Scored 2 touchdowns and broke someones nose.

  • Pain clinic - 11.24.12 Workout

    1)
    double kb waiter walk
    Ab mat Situps

    2)
    10 slam ball push ups
    Slamball

    3)
    7 x hang clean (or kb clean)
    Jump squats

    4)
    12 wall ball
    Wall sit

  • Gymnastics + conditioning Workout

    120 min
    WU 15 min
    1.GS
    A. Bfly/bfly CTB for 40 min
    - Bfly x 20 reps
    - Bfly pull ups, building height up each set, total of 50 reps

    B. HSPU Capacity:
    For time:
    30 Kipping HSPU
    Time: 5.30, 10 x 3 reps

    C. Rope climb practice for 15 min

    2.Conditioning
    A. 3 rounds for time w/ a partner:
    300 m Run
    6 Rope climbs
    30 Partner wall balls
    30 Box jump overs
    Time: 16.07

    3.Accessory
    A. 3 sets:
    10+10 s Hip flexion lift off hold
    15+15 s Single leg glute bridge hold

  • A1. Snatch Technique (0:00 – 8:00) Workout

    5 Sets:
    1 Pausing High Hang Squat Snatch
    1 Pausing Hang Squat Snatch
    1 Pausing Squat Snatch

  • A. Clean complex Workout

    Every 90 seconds x 6
    3 Hang Squat Clean and Jerks

  • Innetrening med A-laget Workout

    To lag med 5 vs 5. Spillte til kvart over ti ca.