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

  • 9/13/19 Workout

    Warm up of the week(8)
    10 jing jangs
    10 arm circles foward and backwards
    10 heels to rear
    10 plyo
    10 inchworms
    10 lunges
    10 hollow rocks
    10 halo
    10 goodmornings
    10 pvc press
    1:00 min pigeon per side

    Intervals
    c/o Alchemy 365
    A10:

    2 Rounds –

    30 seconds:
    Single Arm Plank (right)

    30 seconds:
    Single Arm Plank (left)

    3 minutes:
    11 Single Arm Push Press (right)
    11 Single Arm Push Press (left)
    22 Butterfly Sit-Ups

    30 seconds:
    Plank Hold

    30 seconds:
    Rest

    A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

    Finisher
    50 deadbugs
    1:00 samson stretch

  • Fredag 15/1 2021 Workout

    For time
    36-27-18
    Box jump/step overs
    Vs
    15-10-5
    Strict pull ups
    5min rest
    50 TTB
    50 Power snatch
    50 Situps
    50 OHS
    Weight 35/25kg

  • 4/28/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    PWR(10)
    10 Turkish get up for quality(choose weight)

    WRK(18)
    WRK 2:00 REST 1:00 x6
    12 db s/a hang to over head
    100m run

    Finisher
    50 russian twist
    1:00 hamstring

  • Gymnastics + strength Strength

    AM: running not done

    PM: 135 min
    Warm up 15 min
    1. HSW
    - 18 m.

    2.MU
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 10 reps

    3.Shoulder press
    A.5 RM

    B. 5x3 @ 5 RM weight

    4.Core work
    A. 3 sets:
    Single leg Toes to bar x 8-14 - 10 10 10
    GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.

  • D. Body armor Workout

    FQ:
    15-13-11-9
    Barbell rows @80kg
    Romanian Deadlift
    Sandbag Bench press @150lbs

  • Onsdag 13/1 2021 Workout

    HSPU 4xMax
    Aim for strict, Scale with ab-mat or kipp
    +
    3 rounds
    2min amrap
    5 Push Press 60/40kg
    5 CTB
    1min rest
    2min amrap
    DU
    1min rest

  • Basic wod Strength

    Front squat
    Find heavy 3

  • Onsdag 20/1 2021 Workout

    Partner WOD, alternate full rounds
    10rft
    3 Power Clean 60/40kg
    5 OHS 60/40kg
    7 HSPU

  • Sitä sun tätä iisiä Workout

    EMO6M
    1) push up
    2) abs
    3) ring row
    4) superman etc back- muscles movement

  • 6/3/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    GRT(20)
    Run 2 miles or for 20:00
    record distance

    Finisher
    15 side plank punch thru per
    1:00 quad stretch