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

  • Ultimate 8 Workout

    8 rounds
    8 Box over burpee
    8 Wighted Ab mat
    8 wall ball
    10 Cal ski/row

  • Endurance WOD Workout

    Every 5 min x 8 sets:
    15/12 cal row or ski
    10 burpees
    10 sit ups
    10 ring rows
    20 walking lunges

  • Ultimate erg Workout

    3 rounds of
    Ski
    Row
    Assault bike

    First round 7min each
    Second round 5min each
    Third round 3min each

  • Shoulder press week 9/16 Strength

    Week 9/16: Inverted Juggernaut Method
    Shoulder Press
    • 5 sets of 5 reps at 70% NT1RM
    • 1 set of 5+ reps at 70% NT1RM

  • Thursday 1st November Workout

    Skills: 5 mins practicing previous progressions for BMU and HSW (10 mins)

    Wod: 16 min EMOM (40 secs on/20 secs off)
    1: D-ball over shoulder@30/20
    2: BBJO@30/24”
    3: DBSnatch@22.5/15
    4: RMU

    Skill: focus is on trying to progress and have practice time.

    Wod: our focus on moving fast but staying in control and trying to recover for complex movements continues!
    The RMU will be challenging after previous movements, try to keep form.

  • Friday 26th October Workout

    Skill: clean and jerk

    Wod: “The chief”
    5x3 min amraps (1 min rest after each round)
    3 power clean@60/40
    6 press ups
    9 air squats

    Wod: aim to move fast on each amrap try to keep score consistent each round.

  • Shoulder burner Workout

    5 rounds for time (tc 20min)
    24 cal ski erg
    12 ohs 42,5kg
    6 kHSPU.
    Goal is to go UB on alle movements, take longer breaks between movements if needed.

  • BBC Weightlifting Workout

    "Heavy snatch single in 10 minutes.
    Sitten
    3 Kierrosta:
    1x74%
    1x78%
    1x82-85%
    Nostot 1:30 min välein

    Heavy C&J in 10 minutes.
    Sitten
    3 Kierrosta:
    1x74%
    1x78%
    1x82-85%
    Nostot 1:30 min välein

    Back squats 3 x 5 @67-70%. "

  • Monday 22nd October Workout

    Strength: 20 mins to build upto and perform 5x2 back squat@90%1rm

    Wod: For time
    10rds
    10 wall balls
    10 burpees

    Wod: this is a sprint Wod aim to complete a round at least every 90 secs. Aim to keep moving.

  • Nanorosso 01.01.2022 Workout

    Amrap 20
    NATE X 2
    4 ring mu
    8 hspu
    16 kettlebell swing american 24kg