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

  • FOR TIME Workout

    15-12-9-7

    Thruster 25/35kg
    T2B

    Tc 8min

  • Run Workout

    Run as well as you will 💚🏃🏼‍♀️

  • C3. Conditioning C Workout

    AMRAP 3

    3 deadlift
    3 hang power clean
    3 S2OH

    @80kg

  • 3 pos snatch 10 x 3 Strength

    Every 2 minutes
    3 pos snatch

  • Back squat 10x5 Strength

    E75S
    Back squat 10x5 sista setet amrap

  • Gymnastics + strength Strength

    150 min
    Warm up 15 min
    - 15 bfly
    - 10 CTB

    1.HSW
    - 23 m.

    2.MU
    - Drills
    - MU 5x1 + 6x2
    - MU + HTR 3x1+1
    - Total of 20 MU

    3.HSPU Strength work
    A. 4 sets:
    Max effort Bottom of HSPU hold
    - Feet on box - 8 6 4 s.
    - Knees on box - 15 s.

    B. 3 rounds:
    15s Max effort Box pike HSPU
    45s Shoulder presses w/ stick
    - Rest 3 min and repeat twice. Total of 9 rounds
    1) 4 3 7
    2) 5 3 6
    3) 4 3 6

    4.Front squat
    4x6+ @ 64 kg
    - Rest as needed
    - Last set 7 reps

    5.Accessory
    4 sets:
    6+6 KB Lateral lunges - 12 kg
    8-12 Banded GH Raises - 8 reps
    - Rest 2 min between sets

  • Gymnastics + weightlifting + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 28x1, go. e. 90 s.

    2.WL
    Every 2 minutes for 6 lifts:
    Clean and jerk
    - Build to RPE 9 Single, no misses!

    3.Back squat
    4x5 @ RPE 8
    - 70 kg

    4.Strength accessory
    3 sets:
    8+8 DB Three point row - 45 lbs
    8-12 DB Seated press - 20 25 25 lbs

  • B. Back squats Strength

    4 rounds:

    5 x back squats @80%
    2 min rest

  • Aerobic work + gymnastics + strength Strength

    AM: 30 min
    1 min walk/2 min run

    PM: 130 min
    Warm up 15 min

    1.Bfly
    - 25 reps

    2.HSW
    - 20 m.

    3.Ring muscle up practice
    High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8
    Muscle up
    - 13 x 1
    Parallel blocks alternating bottom of dip swings and support swings
    - 10x 3+3+3+3 - not done
    Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition
    False grip top of pull up L-swings with transition
    - Accumulate 15-30 in sets of 3-5

    4.Squat clean
    Heavy triple for the day

  • Ring Dip 4x5 Strength

    Four rounds of five ring dips.