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

  • Sweet home clash wod 1 Workout

    Amrap 10
    150 squat jump
    Max effort h.r. push up

  • Back squat Strength

    3 x 3

  • RestDay! Workout

    RestDay!

  • Nanorosso 30.03.2020 Workout

    50 du
    21 deadlift double kb 20kg+20kg
    21 hang power snatch 20kg
    21 v up
    50 du
    15 deadlift double kb
    15 hang power snatch
    15 v up
    50 du
    9 deadlift double kb
    9 hang power snatch
    9 v up
    50 double under

  • 6/16/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(20)
    Open gym
    Make up a missed benchmark or a missed wod from the week.

    3x6(12)
    strict/bench

    Finisher
    Stretch and roll any hotspots
    50 v-ups

  • Heavy duty Workout

    4 rounds for time:

    15 c2b
    3 squat clean
    30 DU

    The squat clean is supposed to be heavy, the weight should be about 75 % of your 1RM. You may drop the barbell in between lifts. Scale chest to bars according to your skill level.

  • A. Tempo pausing back squats Workout

    E2MOM x 5

    Pause 1 sec at
    - going down at parallel
    - bottom position
    - going up at parallel

    Tempo: 2-3 sec between each pause

  • 14.8.2017 Workout

    400m 10K pace + 100m all out
    300m 10K pace + 200m all out
    250m 10K pace + 250m all out
    200m 10K pace + 300m all out
    100m 10K pace + 400m all out
    500m all out

  • EASYWOD 23092019 Workout

    3 rounds For time

    300 m run
    9 polven nosto
    9 etunojapunnerrus

  • Gymnastics + strength Strength

    120 min
    Warm up for 20 min
    1.GS
    A. HSW 15 min
    - Drills
    - 10 m.
    B. Bfly 10 min
    - 35 reps
    C. Bfly CTB 15 min
    - Box drills x 4
    - Swing + CTB 3+3 x 4

    2.Strength
    A. Back squat
    Build to challenging set of 8 (RiR 2-3)
    -then-
    2x8 @ last working weight
    - Rest as needed

    3.Accessory
    A) DB Z-Press 3x8 (Heavy) - 15 20 20 lbs
    B) DB Single arm High pull 3x8+8 - 15 15 15 lbs
    C) Ring face pull 3x6-10 - 8 8 8
    - Rest 60 s between sets, alternate exercises-